3xEMOM 10 (rest 4min)

A) 5-7 Wall Balls + 5-7 Pushups + 5-7 Squats
B) 6-10 Burpee-Box Jumps
C) 14-20/10-14 Cal. Row
D) 6-10 Strict Ring Dips
E) 10-16 KB/DB Snatches 20-24/12-16kg
F) 12-18/8-15 Cal. SkiErg
G) 25-50 Double Unders
H) 6-10 Strict Toes-to-bar
I) 10-15/8-12 Cal. Assault Bike
J) 6-10 Strict Chinups

7-8 "The Ghost"
8-9 "The Ghost"
9-10 Basic Endurance CrossFit

16-17 Weightlifting Snatch
17-18 Joonan Voimistelutunti
18-19 "The Ghost"
19-20 "The Ghost"
20-21 Basic Endurance CrossFit

Superset x 2-3 rounds:
Romanian deadlifts x 8-12 reps @40-50% of 1 rm deadlift.
Weighted abmat sit ups x 8-12 reps
rest 2-3 min

EMOM 25:
MINUTE 1: 40s of Asymmetrical OH Carry @24/16kgs, (1 KB OH/1 KB in Front Rack)
MINUTE 2: 10/8 Strict Bar/Ring Pull-ups
MINUTE 3: 12/8 Ring or Bar Dips
MINUTE 4: 15 Sumo Deadlift High Pull @42.5/30kg
MINUTE 5: 10 Front Rack Reverse Lunges @42.5/30kg (total)

4 Rounds of:
25 Band Resisted KB Swing
15 OH KB Hollow Rocks (or Hollow Rocks)
10 Barbell Rows

• 15:00 Cap on all of this work.
• Nothing for time or score today.

5 rounds for time of:
500m row
15 thrusters
10 burpees

Men: 75 lb.
Women: 55 lb

4 x 3 82 %

3 rounds
200m row
15 push ups
10 front squats 70kg/50kg

4 kierrosta

8 kahvakuula pystypunnerrus istuen
8 etunojapunnerrus kuulien päällä

2min lepo

Valmentajan valinta - keskivartalo

rest 3min btw amraps

12 x Wall Ball
9 x KB Swing 32/24kg
6 x Box Jump over

Go FAST every round!