EMOM 10
- Kyykky x 16 (8+8), kuula räkissä yhdessä kädessä
- Vauhtipunnerrus / työntö x 10 (5+5)

EMOM 9
- Heiluri x 20
- Rivekyykky x 10 (5+5)
- Tempaus x 10 (5+5)

EMOM 8
- Russian twist 40 sek.
- Russian sit up 40 sek.

For Total Load:
5 Sets of 3

Hero workout of your choice.

• Choose a Hero workout that suits your fitness level and goals.

Partner WOD

AMRAP 15
48 Calories
40 Wall Balls
32 Deadlifts 100/70kg

Toes to bar practice

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Amrap30

4-6-8-10...

DB's box step overs
Alternating DB hang snatches
Burpees to target
Toes to bars
Shuttle runs

5 x 8

Go every 2:30

1 minute: 9 cal bike erg
2 minute: 15 air squat
3 minute: 9 cal row
4 minute: 15 kb sumo deadlift high pulls

For time

• 1 power clean
• 1 hang squat clean
• 1 shoulder-to-overhead
• 1 power clean
• 1 hang squat clean
• 1 shoulder-to-overhead
• 1 power clean
• 1 hang squat clean
• 1 shoulder-to-overhead
• 1 power clean
• 1 hang squat clean
• 1 shoulder-to-overhead
• 1 power clean
• 1 hang squat clean
• 1 shoulder-to-overhead
• 1 power clean
• 1 hang squat clean
• 1 shoulder-to-overhead
• 1 power clean
• 1 hang squat clean
• 1 shoulder-to-overhead

AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wall Balls
30 Cleans 60/40kg
20 Burpee Pull-Ups

*Score = Rounds + Reps

20 burpees
20 kb deadlifts
250 m cardio
20 wb
20 lunges
1000 m cardio

3 rounds