Five sets of threes

EMOM 12

min 1: 8-12 alternating DB/KB snatches
min 2: 30 sec L-hang
min 3: 3 rope climbs

L1: normal climb
L2: legless

Max Reps each arm Single arm High Pull

• record both sides separately

9min

7 1 käden käsipainothruster
7 yleisliike

A. 6 Min AMRAP
3 Ring MU (scale to move fast!)
6 Squat Cleans 60/40kg

Rest 4 Mins

B. For Time; ( 5 Min Time Cap)
30 Pull ups
6 OHS 60 Kg
30 Pull ups
6 OHS

Rest 4 Mins (after time cap)

C. For Time. (5 Min Time Cap)

50 Wall Balls
20 T2b

Post reps on A. Time on A & B. Push hard on each workout.

Alternate through
1. 10-15 Thrusters 40/30kg
2. 10 Pull Ups
3. 6 HSPU + 8 Hollow rocks

7 Front squat + 13 Back squat x3 (Rest 3-4min)
(60-65% / Front squat 1RM)

EMOM 12

Min 1: Rope climbs 2-3 reps
Min2: Hang power cleans 8-10 UB reps
Min 3: Double KB OH hold 30 sec

L1: normal rope climb
L2: Legless

HPC:
L1: 50kg
L2:60kg

EMOM10

Even: 10 Unbroken Shoulder to Overhead (40/30kg) (from the floor)

Odd: 10 Bar Facing Burpee

3 Rounds for time:
5 Power snatches 70/50kg
10 OHS 70/50kg
15 Toes to bar