Complete exercises EMOM for 14 Mins

Burpees- 3reps
2 Pistols Each Side
V-Ups- 5reps

5 rounds 30 minute cap
15 kettle bell swings 16/20kg
15 butterfly sit ups with 7kg/9kg ball
1min plank hold
15 hollow rocks
15 candlesticks

• 10 minutes of scale practice
• 10 minutes of handstand practice
• 10 minutes of L-sit practice
• 10 minutes of stretching

• 40 reps for time of:
Strict Handstand Push Ups

10 Min AMRAP

Thrusters (70% 1RM)- 2reps
KB Swings- 10reps
Medball Slams- 10reps

EMOM 15
1´ 2x Snatch balance
2´ 2x OHS
3´ 2x HH Snatch

21 - 15 - 9
Thruster (30/42,5kg)
Bent-over row (30/42,5kg)

Tc: 10min

AMRAP 2
Dus
rest 1 min
AMRAP 2
Pull ups
rest 1 min
AMRAP 2
<a href='/journal/movements/30'>Thruster</a> 42,5/30kg
rest 1 min
AMRAP 2
step over box w/ dbs/kb`s
rest 1 min
AMRAP 2
Power snatch 42,5/30kg
rest 1 min

2 rounds

-opetellaan soututekniikkaa
-opetellaan köysikiipeilyä / laskeutumista

Resisted Nasal Breathing - 15 breaths.
+
World' s Greatest Stretch x 10 reps each side

For time

35x KB swing (rx 16/12kg)
25x KB swing (rx 24/16kg )
15x KB swing (32/20kg)
10x Sumo deadlift high pull (AHAP)
5x Deadlift (AHAP)
35x KB swing (rx 16/12kg)