(Strength)
Pull-ups 4x8

In Pair

In a 15min Window
60 Calories
50 DB Snatches
40 Box Step-Ups with DB
30 Pullups
20 Burpee over Planking Partner
10 Wall Walks
+
Max Calories in the remaning time

EMOM 16

1 minute : Strict Chin-ups
2 minute : V-Ups
3 minute : Box Over Burpees 24"/20" ( you may step over )
4 minute : rest

Warm-up: 10 min easy ski/row/Ab + 10 min mobility

A: 10 min emom: 5-10 t2b quality work

B: 10 rounds for time: 10 c2b + 10 x box jump + 10 cal row

Cool-down: Easy row for 5 min + 5 min mobility

3 reps @ 70%
3 reps @ 80%
3 reps @ 85% +

Last set at least three reps. If form allows you can do few extra.

Find a heavy single bench press
Bench press
3-3-3-3-3-3-3-3
– Lift 50-60% of heavy single loading.

Scaled WOD
On a 15:00 clock:
Find a heavy single bench press
Bench press
3-3-3-3-3
– Lift 50-60% of heavy single loading.

3x5 Clean Pull @ 100% of 1RM Clean

150 Hollow Rocks

• As few sets as possible

Mark the number of sets

Power snatch, seven sets of heavy three.

24min alkavalla minuutilla

1. 2-4 seinällekävely
2. laite
3. 6-10 varpaat tankoon
4. laite

Rauhallinen tahti