EMOM x32

1) 6-16cal bike
2) 3-6 D-ball to shoulder
3) 6-16cal ski
4) 5-15 pull up

AMRAP 15:
30 Wallballs
20/15 Calorie Row
10 Power Cleans 60/40kg

15min

5-10 leuanveto
10-15 etunojapunnerrus
15-20 kp tempaus

Metcon (time)

2 Rounds for time:
20 Hang power cleans
20 STOH 

M: 60kg N: 40kg

Timecap: 8 minutes

Metcon (quality)

4 Rounds, each for time:
20 CTB
15/12 Cal row
15m HSW
15/12 Cal bike
5:00 min send-off.

With partner 4 rounds for time:

30/25 Calories row
20 Box jump over 24/20”
60 Double-unders

You go, I go.

For quality:
20-15-10 reps of
Push press BTN w/ snatch grip
Weighted lunge
Box jumps

Choose a challenging weight for barbell movements and a high box for the jumps.

With partner for time:
A) 21-15-9 reps of
Devil’s press 15/7kg DB’s
Box jump 30/24”

&

B) 100/80 Calories row

TC: 20 minutes

Partner 1 starts from A and partner 2 from B. Both partners must finish their part before they can change turns.

30 minutes for quality & min rest:
30/25 Calories row
3 Skin the cats
30 Jumping lunges

Tempo back squat 3 x 3 (3:1:X)