EMOM 12

1 minute : 10 Push Ups + 10 Sit Ups
2 minute : 30 Air Squat
3 minute : 40s Banded Pull Apart Hold

Triset x 3 rounds

Back Squat x 6.
Rest 10s.
Russian Swing x 12
Rest 10s
DB Alternating Reverse Lunge x 24 total
Rest 3:00

Wod
Treeni:
9-7-5
Power snatch (-5-10% from days complex)
90-70-50
Double unders

Hiki
8 Rounds
4 Gtoh 45/30kg
30 DU/SU

Tc 10 min

5x3 Front Squat
Tempo 40x1
rest 3-4min

AMRAP 16

15 Calories Row
15 Thrusters 20/15kg
12 Thrusters 30/20kg
9 Thrusters 40/25kg
30 Double Unders

3 kierrosta

20 sammakkopumppaus
10 lantionnosto jalat boksin päällä

Accessory
Treeni:
3 Rounds
Strict /kipping Hspu 6
UB Strict Pull up 20
Russian twist 20

Accessory
Hiki:
3 Rounds
Single arm db press 6-8
Ub Strict Pull up 20
Russian twist 20

Pohjenousu 2 x 10-15 polvet suorana/ 2 x 10-15 polvet koukussa

21-15-9-6

stoh 40/30kg
box jump over

"Chad"

For Time

1,000 Box Step-Ups (50cm)

Wear a Ruck Pack 20/15kg