TEKNIIKKA
- Heilautus (1. ja 2. käden variaatiot)
- High pull
- Rinnalleveto

EMOM 9
- Am.Heilautus 45 sek
- Goblet squat 45 sek
- SU 45 sek

AMRAP 8
- 1.käden heilautus x 5
- High pull x 5
- Rive x 5
- Askelkyykky taakse x 5
Kaikki liikkeet ensin toisella kädellä/puolella, sitten toisella.

EMOM 8
- Burpee x 10
- Heilautuskäännös x 15

EMOM for 3 rounds:
1) max T2B
2) max Ab-wheels
3) max AMSU
4) Rest
5) Rest

3-5rounds:

3 rope climb
20cal ski (easy pace)
not too fast, this is cooldown

EMOM 10 (0:45 work / 0:15 rest)

1) Double-unders*
2) Rope climbs

• You can choose regular DU, cross-over DU or single-under DUs here

A: Bench Press 5-3-1+
B: Pull ups 3xMax
C: Incline DB Bench Press 4set
D: Leg extensions 3set
E: Cable OH triceps extensions 3set

For time

• 250/300-meter row
• 10 deadlifts

♀ 155 lb
♂ 225 lb

For Time:

21-15-9
Thrusters
Pull-ups

For time

• Ruck 5 miles
• Run 6 miles

♀ 30 lb
♂ 45 lb

5 x 3 min. AMRAP. 2 min. rest/transition.
3 person teams. 2 works, one rests. Split anyhow. Score is reps combined.
Station 1.
Ski erg + Echo bike max. cals.
Station 2.
Devils press with two dumbbells
Station 3.
Burpee box jumps
Station 4.
Partner wallballs
Station 5.
Thrusters 30/20

AMRAP10
-20/15cal row
-10 hand release burpee over rower
-20 wall ball