12min EMOM
2-Position Snatch (hang, mid-hang)
Weights should be heavy but comfortable.

For Time
-5 PEP
-10 Burpee
-15 Pull Ups
-20 Push Ups
-25 Ring Rows
-30 Hollow Rocks
-30 Superman Rocks
-40 Squats
-50 DU

A/ EMOM 12'
1- BB Front Rack Hold (from rack with your FS max 80-90%)
2- Wall Sit
3- Rest

B/ AMRAP 20'
30m Bear Crawl with DB 2x 22,5kg/15kg

4/4 DB Front Rack Lunges@ 2x 22,5kg/15kg

15 Sit Up with weight @ 22,5/15kg

4 Man Maker @ 2x 22,5kg/15kg

30m DB Overhead Carry @ 2x 22,5kg/15kg

Emomi 8 min(omalla minuutilla):
mave high pull kuulalla x 10 painava
Dippikeinunta x 10
n. 2 min tauko
Emomi 8 min:
naru 40 sek

1 x köysikiipeily (jos ei onnistu tai paljon porukkaa nii leukoja 5-7 kpl)

EMOM - 18Mins
1 - 10 Supine MedBall Chest Throw
2 - 10sec Max Ski Erg

8x15m walking lunges
Use KB's in suitcase hold. YGIG with partner

Build up to a heavy 6RM
No rack

C.
Complete as many rounds and reps as possible in 15 minutes of:
Row 1000 Meters
100 Double-Unders

21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

9-7-5:

-Muscle Up
-Squat Snatch (185lbs)