Every 2 minutes, for 32 minutes (4 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 20m Walking Lunges with KB/DB Farmer’s Carry
Station 3 – 60 Double-Unders
Station 4 – 15 Burpee Box Jump-Overs

Emom 36
1. Cindy (5 pull ups,10 push ups,15 air squat)
2. 12 DL 70kg/50kg
3. Cindy
4. 9 hang clean 70kg/50kg
5. Cindy
6. 6 STOH 70kg/50kg

Total reps
90 pull ups
180 push ups
270 air squat

72 DL
54 Hang clean
36 STOH

Saturday

Monday

For Time
60 calorie Row
80 Wall Ball Shots (20/14 lb, 10/9 ft)
100 Double-Unders
40 calorie Row
60 Wall Ball Shots (20/14 lb, 10/9 ft)
80 Double-Unders
20 calorie Row
40 Wall Ball Shots (20/14 lb, 10/9 ft)
60 Double-Unders

5 + 5 kääntö kylikilankkuun + 10 sek pito
olkapäävenyt

6x6 (62,5kg)
Loppuun ghd selkiä ja 15kg lintillä varsoja ja olkapää.

Muscle WOD
10x10 Dumbbell Clean & Jerk

Metcon WOD
10-1 Wall Ball
100-10 Jump Rope

1A: 5 mins to complete 5x5 ring pull ups in false grip if possible

1B: 40 min amrap
20 power snatch@40/30
20 OHS@40/30
20 synchro burpees
20 T2B
20 Pistol squats
20 synchro burpees

Saturday