EMOM x32

1) 8-16cal echo
2) 20-50 DU
3) 8-16cal row
4) 10-20 sit up

Nate, 20 AMRAP:

2 muscle ups/4pullups+4 dips/4assisted pullu-ups+4assisted dips
4 handstand push-ups/assisted HSPU/pike push-ups/push-ups
8 KB swings 32/24 or 24/16 or 16/12

Kerro mitä teit ja miten meni?

Every 10 min x4.

A: 1 mile run

B: 50 DU, 20 devils presses 2x15/12, 15 box over burpees, 10 db box step ups

In pairs complete the following;
100 Cal Row (80 for F/F)
100 Front squats 70/50kg
100 t2b
100 wall balls
100 bar over burpees

Everything as YGIG TC 28 Minutes

5 Burpee
8 Db Snatch
250m Row
rest 4min btw amraps

4x 1min ON 1min OFF

1) Amrap HSPU
2) Amrap devils press

E90s x9

Power clean
4x2
5x1
(Drop&go or tng)

20min for quality and sweat

5-10 Triple under / 10-30 Double under
8-16 Pistol squat
* Choose

*3-5 Bar muscle up (jumping is allowed)
*6-10 Chest to bar pull-up (bands)
*8-12 Kipping pull-up (bands)

Buy in: 100 Meter Farmer Carry
90 Cal Bike/Row/Ski
45 Wall Balls @9/6kg
30 No-Push Up Burpees

Rest 3:00

60 Cal Bike/Row/Ski/
30 Wall Balls
20 No-Push Up Burpees

Rest 2:00

30 Cal Bike/Row/Ski/
15 Wall Balls
10 No-Push Up Burpees

Rest 1:00

Cash out: 100 Meter Farmer Carry

TIME CAP = 35:00

Extra:
Chin-over Bar Hold: 3 x 10-20s