Emom 8

1) 30s Tuplat/Sinkut
2) 8 Kp/Kk Tempaus riipusta saksiin

3x

20 Kiertovatsa
20-30s Kaaripito

Partner WOD

AMRAP 20
50 Calories
40 Wall Balls
30 KB Swings (heavy)
20 Toes-to-bar

Dynamic Back squat

3 x 3, 60-70% with plates, 20-30 % with chains

30 - 20 - 10 (Quality - Slow reps)

Hanging Strict Knee Raises

30sec Farmer Carry + 30sec OH Carry
2xKB/DB between sets

AMRAP 6
4 Muscle-Ups
8 Pistols
16 KB Swings 24/16kg

Rest 2min

AMRAP 6
10/7 Cal.
7 Thrusters 42,5/30kg
7 Toes-to-bar

Emom 40

1) 45s Kone
2) 10-15 KK-heilautus
3) 10-20 Istumaannousu
4) Lepo

EMOM 42 ( 7 rounds )

Min 1 - 2 : Row Calories
Min 3 : Rest
Min 4 - 5 : Bike Calories
Min 6 : Rest

Max. Calories

For time: 50 thrusters 42,5/30kg

EMOM 5 – 2 Snatches @80%++ of todys complex