21-15-9
Kb swing 24kg/16kg
burpee
DU

40 min Emom.
1. Bike
2. Double unders
3. Step ups
4. Russian twists with medball

Go by feel with the reps

A. AMRAP 5
15/12 Cal Row
5 Burpee over rower

B. AMRAP 5
4 Ring Dips
8 Pullups
12 Overhead Weighted Curtsy Squats

C. AMRAP 5
2 Wall Walks
5x7,5m Shuttle Runs
12 KB Swings 24/16kg
5x7,5m Shuttle Runs

D. EMOM 5
12 DB Snatches + Box step up in the rest of the minute

E. AMRAP 5
12/9 Cal Bike
12 Pushups
12 Sit-ups

F. EMOM 5
12 Wall Balls + Double Unders in the rest of the minute

G. AMRAP 5
With double DBs
6 Devils Presses
12 DB Squats
18 Biceps Curls

2min rest between

1) Back squat 4x70%, 4x75%,4x80%, 4x85%

3-4 sets

10 Ring Rows + 15-20sec hold at top (after last re)
10 Overhead Squats

Row 1600m, all out

3rounds:
10+10 Db row
10 GHD hip extension / or barbell good morning

10 min EMOM
5 ring push ups
5 weighted sit ups 10kg/5kg

DELOAD WEEK

Partner workout

7min AMRAP
6-8 toes to rings
8 medball squat clean 20/14

Rest 2min

7min AMRAP
4-6 push-up
10 DB snatch 22,5/15

You go / I go full rounds

Emom 16

1) 17/15 cal
2) 10 Boxin yli burpeeta
3) Lepo
4) Lepo

*Skaalaa tarvittaessa toistoja ja kaloreita, mutta tarkoituksena on tiukat määrät.