3 kierrosta

15 olankohautus käsipaino/kahvakuula
15 pohjenousu

10min EMOM:

1)10-20 Medball Clean
2) 10m DB/KB Overhead Walking Lunges

Scale if needed.

Shuttle sprint 4x6m

EMOM 21
1 min: 12 SDHP 50/35kg
2 min: 10-15 bar over burpees
3 min: 10 Front squat 50/35kg

Plank hold 7:00,
Every time stopped plank perform 10 pistols alternating

EMOM 16

a) 2 clean&jerk 50-60%
b) 10 bar over burpees
c) 6 fronts squat (same weight than C&J)
c) 7 HR push ups

5 rounds

3 no feet rope climbs
7 strict handstand push up
50 DU

Scaling options:

A)

1 no feet rope climb
3 strict handstand
30 DU

B)

3 ropeclimbs with feet
7 modifiend HSPU from a box
50 SU

21-15-9 toistot

1-käden kahvakuula thruster
Yleisliike

aikaraja 10min

For 16 min

• Perform 2 dumbbell snatches (1/each arm) every 30 seconds

Pick a weight that allows you to move well through the entire workout

3 rounds for time

15 box jumps (75/60cm)
15 toes to bars