EMOM speed wall balls and DU's

1-3 min 7-10 wallballs at max speed
4-6 min 10-15 wallballs at max speed
7-8 min 15-20 wallballs at max speed
9-11 min 10 sec max reps of DU
12-14 min 20 sec max reps of DU
15-16 min 40 sec max reps of DU

Scale DU's to bar over jumps.

With partner, 6 rounds for time
400m Row

• Record your times and also team total time.
• Alternate on rower with partner. Each person does 6 x 400.

5 x 3

Pull up grip!

Add weight each round.
First rep pause 2 sec, last two normal squats.

4 rounds for quality

7 strict V-ups
9 wallballs (14/20)
12 dumbbell push press 25/35 (scale to light weight)

Notice this is a light week! Do not do RX just because you can! Workout should stay reasonable!

harjoittele 20min molempia tai jompaakumpaa taitoa.

In teams of 2 (you go/i go)

• Run 3x800m (each, 6 in total)

Time will stop when all 6 runs are completed

7 rounds for time

7 Power Cleans-as heavy as possible
7 DB/Sandbag Thrusters-as heavy as possible
7 Burpees

AMRAP in 20 minutes

20 Toes to bar
20 1-arm DB OHS 20/10kg. (10 for each arm)
10 Strict pull-ups

EMOM for 12 minutes: C&J @65% of 1RM of the day.