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

Ladder drills/agility drills

For time

50/40 Cal row
5 rope climbs

L1: normal climbs
L2: legless

-this is a sprint so pick rope climbs which you can do fastly.

TC: 6 min

Working in Pairs Ygig; 30 Min AMRAP
100 Cal Row
100 Kb Snatches 24/16Kg
300 DU's

21-15-9 toistot

Rinnalleveto+työntö miehet paino maksimissa 50 kg naiset 30 kg
Tangon yli yleisliike

Complete the WOD with a partner in 17 mins

50 Deadlifts (70 / 50kg)
50 Burpees

40 Front Squats (60 / 40kg)
40 Burpees

30 Push Press (50 / 35kg)
30 Burpees

AMRAP (in remaining time)
Clean & Jerk (60 / 40kg)

Result is the number of c&j done