EMOM x32

1) 6-16cal row
2) 3-6 D-ball to shoulder
3) 6-16cal bike
4) 5-15 pull up

6min AMRAP
2, 4, 6, 8... T2B
10 Seinäpalloa

2min lepo

6min AMRAP
2, 4, 6, 8... Etukyykkyä 45/35kg
10 Istumaannousua

25 Minutes for Quality :

30-45 Sec. Sorensen Hold
30-40 Reps. Plank Hip Taps
45-60 Sec. Barbell Frontrack Hold 80/60kg
15-20 Partner Assisted weighted Sit-up
5-10 Rower Slide Ab.

6x
2min ON/2min OFF

A) 20 Wall Balls + Max Cal. Row
B) 20 DB Snatches 22,5/15kg + Max Cal. Bike/Echo C) 20 Box Jump Overs + Max Cal. Ski

Power Snatch for load: #1: 5 reps

Alternate
1. 15/10 cal machine
2. 2-5 ring mu or 10-15 c2b or pull ups

2-4rounds:

3-10 strict pull up
5-15 push up

For Time [Partition However]:
99 Calorie Row / 1 mile Run
99 Wallballs 9/6
99 Burpees

Time Cap: 20 Minutes

Emom 6

2 Tempausta 75-80%

60-70% of max HR

In teams of 3
5 rounds

3 min Row

-

3 min Steady pace
10 Box step up
10 KBS 16/12kg
10 Push-up

-

3 min Bike Erg