EMOM x 24

1) row
2) 8-10 Double DB box step over
3) 20-50 DU

Warm up: 2-3 rounds
10 mountain climber
5 up & down
10 squat jump
10 superman
*
4 x tabata
1) v- up/ sit up
2) split jump
3) plank hold
4) up&down

Tabata is : 8 rounds, 20s On / 10s Off

4 rounds

12 wall ball 9/6kg

20 DU

10 burpees

Bent-over row 2×12  (with snatch grip)

Yhden käden valakyykky käsipainolla/kahvakuulalla 3x5/5 toistoa

Warm up/ For quality: 2-3rounds
1) 20 x-jump
2) 15-20 wall squat
3) 10-16 snow angel
4) 6+6 windmill
5) 20 russian twist
*
For time:
5 rounds
20 reverse lumge
20 x-jump

GO FAST!

8min AMRAP
6 Hang power cleans
30 High knees (60 steps)

M: 60-70kg
W: 40-50kg

5 sets; go every 4:00
7 Kipping Pull-ups
14 Toes to Bar
21 DB Renegade Rows (total)
28 Double Unders

• Target: Finish each round in 2-2:30 minutes at challenging pace.
• Rx+: 3-5 x Burpee Ring Muscle-ups

4 sets of
A) 5-8 Strict Chinups (weighted if possible)
B) 10-12 Double DB Bench Press
C) 10-12 Sumo Deadlift High Pulls

• Rest about 90sec between movements and sets

AMRAP 15:
30 Air Squats
20 Hang Power Snatches (35/25)
10 Strict Pull-ups