EMOM 20

1 minute : Row 11/9 Calories
2 minute : 15 Deadlift 60/40kg
3 minute : 8 Box Jumps ( step down )
4 minute : 10 Gorilla Row
5 Minute : 5 Power Clean 60/40kg

• rest 3 minutes -

EMOM 20

1 minute : Bike 11/9 Calories
2 minute : 10 V-Ups
3 minute : 3 + 3 Hang DB Clean & Jerks 22,5/15kg
4 minute : 24 Deadbugs
5 minute : 3 Devils Clean & Jerks 22,5/15kg

5-4-3-2

-Nousu V2-V1, lähtö n.70-75%

6 kierrosta

15 kp tempaus
15m askelkyykkykävely

Aikaraja 15min

5 rounds: 20s On/40s Off

1) bottom of front squat (empty or light loaded barbell)
2) top of ring row
3) bottom of push up
4) hollow hold

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

4 x alkavalla 5 minuutilla

400m juoksu
10-15 valakyykky

Reipas juoksu, josta suoraan tangolle. Valitse paino joka liikkuu mukavasti.

For time :

Run 200m
25 Box Jumps 24"/20"
Run 400m
20 Box Jumps 24"/20"
Run 800m
15 Box Jumps 24"/20"

Tempo Bench Press ( Every rep 1-2 stop on chest )

5-5-3-3-2-2, add load if possible

Go Every 3:00

4 x 2 back squat
- leave one rep in the tank
- rest 4 min btw sets

Clean 6x5x65% touch and Go