EMOM 12
1. X pull up/ring row
2. 10 Z-press
3. Rest
➡️ Pull up/ring row reps should be same for all four rounds

AMRAP 20:

20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)
20/15 Calorie Assault Bike

KILOS: (43/29)

3 x 15

bulgarialainen kyykky
timanttipunnerrus
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Hang clean pull 4x6 reps

3 rounds
30 devils press / 2x db
30 burpee
30 burpee box jump over
30 wallball
30 pull up
30 du/60 su

Every 2 min for 12 minutes (6 sets)
Power clean + hang clean + squat clean @50-70%

For 40 minutes at consistent pace:
3 min row for calories
20 m quadruped crawl
3 min ski for calories
10 rolls to candlestick
3 min bike for meters
10 toes to rings
2 min rest

Every 5:00 x 4 Sets:

400 Meter Row/ski/800m bike
12 Shoulder to Overhead (60/42.5kg)
12 Kipping Pull-ups

Score = Total work time (add 4 rounds together)
Rx+: 15 Reps each and C2B Pull-ups

1. 40s double under practise
2. 3 wallwalks (or scale to 1-2 reps)
3. 6 double DB push presses + 6 front squat
4. Top chin up hold 15-25s

AMRAP 13:
40 Air Squats
300m/250m Row
20 Power Snatches (75/55)