EMOM 20

1 min :3 power clean, AHAP
2 min: 15 wallball 9/6kg

For time:
10-9-8-7-6-5-4-3-2-1

*strict burpees

3 back squats @BW between each set of burpees. Strict burpee is a burpee with a proper push up.

In pairs complete the following;
100 Cal Row
80 Thrusters 40/30
40 T2B
80 Wall Balls
100 Cal Row

Time Cap 26 Mins

3 C2b
3 OHS 40/30 kg
6 C2b
6 OHS
9
9
12
12
..
..
Increase 3 reps until the time is up. Count total reps

20 Min EMOM
1. 20-30 sec chin above bar hold.( scale to top of rings)
2. 10 strict T2b
3. 20-30 sec handstand hold
4. 10-15 Push Ups
5. 20-30 sec hollow hold

• weighted sit up: x50
• Hoover 3min

7 min.

12 Laatikolle hyppy/askellus
8 Seinäpallo

Alternate through

1. 10 Strict Press 40/30 Kg
2. 12/9 CAL Row
3. 10-15 Box Jumps
4. 10 Power Snatch 40/30kg (Same Bar)
5. Rest

3x2min, 1 min palautus

12 gobletkyykky käsipainon kanssa
12 1 käden käsipaino vauhtipunnerrus

20 Min AMRAP (Working in Pairs: 1 person rows distance and other completes sequence)

Row Distance
15 KB Swings 24/20KG
60m single arm overhead carry (switch arms after 30m)
15 Goblet squats

Accumulated distance on rower and total rounds on KB. 60m carry = 4 reps. Switch after each Kb round. Don't drop Kb's