RX:
EMOM16
1. 2 Rope climb
2. 5-10m HS walk
3. 15/11 cal row
4. Rest

Scaled:
EMOM16
1. 1-2 Rope climb
2. 1-2 wall walk
3. 13/9 Cal row
4. Rest

RPE 3.5

Huom! Max 45s työaika per liike. Skaalaukset: Rope climb->modified rope climb->ring row Row->cal

In a 5min Window
Run 300m
20 Wall Balls
20 Toes-to-bar
+
Max Calories in the remaining time

Rest 3min

In a 5min Window
25/18 Calories
20 DB Snatches 22,5/15kg
20 Box Jump Overs
+
Max reps Handstand Pushups in the remaining time

"PUSH THE PACE (PERFORMANCE)"

FOR TIME
2 ROUNDS
15 Push Press (42,5/30kg)
15 Box Jumps (51cm)
15 Up-Downs

Immediately Into...

2 ROUNDS
12 Push Press (52,5/35kg)
12 Box Jumps (61/51cm)
12 Up-Downs

Immediately Into...

2 ROUNDS
9 Push Press (60/42,5kg)
9 Box Jumps (75/61cm)
9 Up-Downs

---

"PUSH THE PACE (FITNESS)"

FOR TIME
2 ROUNDS
15 Push Press @ light
15 Box Jumps @ low
15 Up-Downs

Immediately Into...

2 ROUNDS
12 Push Press @ moderate
12 Box Jumps @ medium
12 Up-Downs

Immediately Into...

2 ROUNDS
9 Push Press @ moderate+
9 Box Jumps @ challenging
9 Up-Downs

• RPE 9, Time Cap 17:00
• Video: https://vimeo.com/901064376?share=copy

AMRAP 6
20/15 Calories
20 Wall Balls
20 Box Jump Overs

Rest 3min

AMRAP 6
Buy In: 400m Run
+
AMRAP in the remaining time
6 Ground to Overhead 60/40kg
12 Toes-to-bar

3 sets of
12 Good Mornings
12 Sumo Deadlift High Pulls
8-12 Standing Single Arm DB/KB Bent over Rows

A) Every 2min for 4 rounds
1 pause snatch pull (2s below knee)
1 low hang power snatch
1 pause overhead squat (2s in catch)
@55-65% 1RM snatch

Every 2min for 4 rounds
1 snatch pull
1 low hang power snatch
1 overhead squat
@65-80% 1RM snatch

B) 5 rounds
1min on / 1min off
5 strict toes to bar
AMRAP box step over w/ db 30/22.5

For time
20 pull-up
40 shoulder to overhead 60/40
20 pull-up

”Holleyman”

30 kierrosta
5 seinäpallo
3 käsilläseisontapunnerrus
1 raaka rinnalleveto 102/70kg

20min parin kanssa

60 cal soutu
50 seinäpallo
40 varpaat tankoon
30 leuanveto/rengassoutu
20 raaka tempaus

Skillday

 
Work on your weaknesses for 20-30min.

---

2-4 rounds, rest as needed, RPE 2-4, go by feel

1) 1-2 Gymnastic Ring Kip video
2) 8+8 Single Arm DB Bench Press video
3) 8+8 Single Leg Double KB Row video
4) 5-10 Banded OHS video
5) 10-20 Landmine Twist video