EMOM 15
Snatch + Hang Snatch + Overhead Squat

E3MOM for 5 rounds:

3 Back Squat
RPE 4 (1-2 reps in the tank)

Kettlebell walking lunge

Every two minutes, for 10 minutes (5 sets)

20 Kettlebell walking lunge

Go heavy the final steps should not be perfomed without struggle

10 minute EMOM rowing for calories

10-minute EMOM row 12/10 calories

Partner wod for time:

100 WB shots
100 DU
100 Abmat sit-ups
100 DU

-toistot saa jakaa miten haluaa, toinen tekee toinen lepää

cap 13 min

Back Squat

5x3@50-60%

For time:
21-15-9

Double KB Snatch (from the ground) 2x16/12kg

3x DU (63-45-18)

RPE 3-4

Scale if needed.
Target: unbroken sets of KB Snatch and DU.

1A) weighted pull ups 3x6
1B) weighted dips 3x6
1C) weighted si ups 3x10

4 Rounds of 40s work/20s rest:
a) Hand Release Push-ups
b) USA Swing (24/16kg)
c) Toes to Bar
d) Burpees
e) Double Unders

• Don't stress about counting reps, just move well and sweat!

AMRAP 12 mins:
3 burpee box jump-overs
3 deadlifts @80/50kg
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
.
.
adding 3 reps to each exercise every round.