EMOM x 8

1) 10m walking lunge
2) 10-15 wallball

In teams of 2 or 3, one works at a time.

0-6 min machine:

1cal=1point

6-12 pulling:

1 bMU = 5 points
1 C2B = 3 points
1 pull-up = 2 points
1 ring row/asutralian = 1 point

12-18 pushing:

1 sHSPU = 5 points
1 kHSPU/sHSPU with abtmat = 3 points
1 hand release push-up = 2 points
1 push-up knees down/box push-ups = 1 points

18-24 squatting:

1 pistol squat = 3 points
1 air squat or assisted pistol = 1 point.

24-30 machine:

1 cal =1 point

Count all the reps together from each section. When done count all the points your team got for total score.

For time:

20 power snatch@60/40kg
20 burpee over bar

PK
5min Row (easy pace)
5min Sled push/pull (light)
5min: 12 Box step up + 12 Sit up + 12 KB CJ
5min Jog (easy pace)
5min Row
5min Sled
5min: 12 Box step up + 12 Sit up + 12 KB CJ
5min Jog
5min Row
5min Pick any of previous stations
10 min Jog

Rpe 3-4

Front Box Squat: Build to a heavy 4 over 5 sets. Rest 2:30
- Sets of 6,5,4,4,4
- Parallel box

Front Squat

5 x Max Reps @ 50% 1RM. Target 12 - 20 Reps every sets.

Send Off 2:30

3 x 3 Max Deficit HSPU
3 x 3 Moderate Deficit HSPU
3 x 3 Lowest Deficit HSPU

Go Every 2:00

( CM )

WORKOUT OF THE DAY:

---

Metcon (time)

For time:
100 Thrusters
*10 Push-ups penalty everytime you take a break

5:00 min rest

100 Push-ups
*10 Thrusters penalty everytime you take a break

---

WARM-UP:

---

Vappulive kello 11:00
https://zoom.us/j/7594162178
ZOOM salasana 530247

15 HSPU
15 box jump overs
15 db power cleans 2x22.5/15

TC 12 Minutes

3 reps @65% + 3 reps @75% + max reps @85%
rest 2-3 min bwn sets