Every 1 min for 30 mins (6 rounds)

Min1 : Machine, 200 m
Min2 : 15 Box Jumps, 60/50cm + max rep Push-ups,
Min3 : Double under 60reps / Single under 120 reps
Min4 : 15 Kettlebell Goblet Squats + max rep Kettlebell USA Swings @24/16kg
Min5: Rest

Push Press
3x2 @85%+
2x4 @77,5-82,5%

*use straps

3×1@85%, sn dl-%, rest 2-3min

For calories and load

Max power clean

Max-calorie Echo bike

Max power clean

Max-calorie Echo bike

For your score, add both of your best lifts and total calories together.

Emom 12

1) 1-2 Köysikiipeily
2) 15-40s Kuppipito
3) Sivulankussa lantionnosto
4) Lepo

3min tauko

Emom 12

1) 15-30s Rengassoudun yläasentopito
2) 3-5 Raaka T2B
3) 5-15 Punnerrusta
4) Lepo

10kcal Cardio
50 Squats
50 BP
12kcal Cardio
50 SitUps
50 Skating Jump
14kcal Cardio
50m FC
50 WB
16kcal Cardio

For time

• 800-meter run
• 80 air squats
• 8 muscle-ups

LÄMMITTELY
Kehonpainokyykky
Kyykyssä käden avaukset
Eteentaivutus + mittarimato
Lisko
Lantionnosto/pöytänosto
LLA - jarruttava punnerrus
Uimari päinmakuulla

OSA 1 - ROAD TO HELL
amrap 15min
0:00-3:00 soutu/hiihto 400m
Loput ajasta amrap:
10 deadlift kk/kp
15 hyppyleuanveto
10 devil's press

OSA 2 - PUMPKIN PARTY
Aikaa vastaan (parin kanssa)
70 "pumpkin" sivukyykky
50 "pumpkin" vauhtipunnerrus
100 "pumpkin" goblet squat
50 "pumpkin" korokkeelle / boksille nousu
70 "pumpkin" russian twist

3 burpeen sakko (kummallekkin), jos "pumpkin" koskee maata

Press

A) Push Press

E2MOM X4:

• 6 TnG Push Press @70-75%

B) Push Jerk

E2MOM X4:

• 2 TnG Push Jerk @80-85%

Gymnastic Metcon

4x3min On/2min Off:

• 4 Devils Press @2x40lbs
• 6 bMU
• 12 GHD

Strength

A) 3x Superset

• 10/10 1-Arm DB Bench Press (alternating arms, resting arm extended)

• 1 Set Wide Grip Pull Up

*rest 2-3min between sets

B) 3-4 Rounds For Quality:

• 10-15 legs raised Ring Row
• 10-15 Ring Push Up + Ring Plank Hold 30-40s
• 20-30 Banded Tricep Ext

DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB Clean and split jerks, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..

Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)