WB
KB Swing
Sit Up

EMOM 12

A) 15 Box Jumps
B) 10-14 DB Snatches 22,5/15kg
C) Max Cal. Row/Ski/Bike
D) Rest

EMOM 10
Alt.
1) 12-15 Burpees
2) 35-50 Double Unders

With a partner, not for time:
300 Meter Front Rack Carry @24/16kg
100 Reverse Goblet Lunges @32/24
300 Meter Overhead + Front Rack Carry @24/16kg
*One person works - split evenly

*20:00 Cap

*Workout created for three Takomo members who have b-days pretty close to each other.

Amrap 37

Run 1k
37 wall ball shots
Run 400 m
37 DB/KB snatch
Run 400 m
37 Burpees over DB/KB
Run 400 m
37 box jumps

Hang squat clean 3-3-3

-try to add weight in every set, NO fails.

7 kierrosta aikaa vastaan:

• 7 penkkipunnerrus (N 55kg / M 80kg)
• 7 rengassoutu
• 7 sdhp (N 24kg / M 32kg)

Deadlift 5x5

EMOM 9
(1) 5-10 Strict Ring Dips
(2) 5-10 Strict Chinups
(3) 5-10 Strict Toes-to-bar

3x10 (70% / across)
Rest 2min.