6x

AMRAP of
2min ON/2min OFF

Alternating between A and B

A. 7 Overhead Squats
20 Double Unders

B. 7 Shoulder to Overhead
5 Bar Facing Burpees

RX: 42,5/30kg
Rx+: 50/35kg

AMRAP 15:
21 Sit-ups
15/12 Calorie Row
9 Dumbbell Thrusters 22.5/15

*Score = Rounds + Reps

Option

Emom 15
15-25 Sit-ups
30s Ergo
5-8 DB Thrusters

Technique

Rope Climb / Turkish Get Up

EMOM8

1. 1-3 Rope Climb
2. 30-40 sec Arch Hold

2min Rest

EMOM8

1. 1-2 Wall Climb
2. 20-30 sec Ring Row Hold

2min Rest

EMOM8

1. 2-4 Turkish Get Up
2. Sumo Deadlift High Pull (kettlebell)

EMOM 5
2 Clean & Jerk@80%++

Kahvakuula vauhtipunnerrus 4x10+10

10rounds E3MOM:
Row 1min + round of "Cindy".
Do 1 round with Ski Erg and one with Assault Bike.

AMRAP 15
15 KB Swings 24/16kg
12 Wall Balls
9 Box Jumps
6 Handstand Pushups

For time:

15-12-9
power snatch@50/35kg
burpee over box

5 Rounds For Time [30 Minute Cap]:
400 Meter Run
30 AbMat Sit-ups
15 Deadlifts 90/60kg

Option

Emom 24
40sec Ergo / Run
15-20 Abmat
10-15 DL
Rest

Wod
4 Rounds
400m Run
20 DB Hang Clean and jerk @26/17,5

Time cap 15min