HSPU
HS walk
bar and ring MU

EMOM 36

1 minute : 6-8 Strict Pull Ups
2 minute : 12 Box Step Ups w/ DB's
3 minute : 0:40 Ring Plan Hold
4 minute : 10 Wallball
5 minute : 10-12 Strict Knee Raise
6 minute : 10 Push Ups

EMOM 14

EVEN : 8 thursters (kuormaa saa olla)
ODD : 10 double unders / 60 singleunders

Valakyykky 5 x 5

A: Drop snatch + 2x snatch balance up to heavy from rack
B: Power clean + front squat + squat clean
C: Split Jerk from front squat up to heavy

5 sets:

1 Legless rope climb
15 Calories Row
30m D-Ball Bear Hug Carry 60/40kg

Rest 2:00 Btw Sets

20-25

WOD
5rds for time
25-50x jump over line
10x box step up
5-10x burpee

WU
6-8min. at easy pace
10x air squat
10x lunge
10x jump over line
10x sit up

• Aim for HR Zone 2-3 for the whole workout
• Low intensity
• Control HR when on cardio

45min @ easy pace:
30-40cal machine
8-12 strict knees to elbows
20 slamballs

400-800m jog
3+3 turkish get up
20m+20m SA farmers carry

2-4min jump rope
40m bear walk (forwards+backwards)
10 superman roll

RestDay!