Accessory
3-4 Rounds
3 Tall box jump
5+5 Glute bridge march
5+5 Pallof press (2s pito)

4x
EMOM 7
A) 15-20 Wall Balls
B) 5-10 Burpee-Box Jump Overs
C) 8-15 Cal. Row
D) 10-16 DB Snatches 22,5/15kg
E) 8-15 Cal. SkiErg
F) 5-12 Ring Dips
G) 8-15 Cal. Echo/BikeErg

Rest 3min between EMOMs

3rds
6/side Bulgarian Split Squat
rest 1min
8-12 x Reverse Crunch
rest 2min

3-4 rounds:
8+8 DB bench
20 hollow rock

For time:
30-20-10
Front Squats (70, 50 kg)
21-15-9
Bar Facing Burpees

Time Cap = 8:00

Aikaa vastaan:

Buy-in: 50 burpee,

jonka jälkeen
10 kierrosta:

• 5 maastaveto (N 42,5kg / M 60kg)
• 5 raaka rinnalleveto riipusta (N 42,5kg / M 60kg)
• 5 thruster (N 42,5kg / M 60kg)
• 5 takakyykky (N 42,5kg / M 60kg)

Buy-out: 50 wall-ball 3m (N 6kg / M 9kg)

Burpee Box Overs
DB Hang C&J w/2x (22.5/15)
T2B

Every 90s. x8
3 Power snatch
@65-85%

• Ohjeistus:
• Suorita 3 raakatempausta ykkösinä. Ei TnG nostoja.
• Etene nousevin kuormin.
• Hae raskas 3 toiston sarja.

3 RFT:
15 Calorie Bike / Row / Ski
15 Barbell Thrusters @42.5/30kg

Rest 5:00

3 RFT:
15 Overhead Squat @42.5/30kg
15 Calorie Bike / Row / Ski

Timecap: 15 mins

4 Rounds for time
20 Pullups
10 Cleans (Full) 50/35kg
10 Box Jumps
6 Alt. Single Arm Devils Presses (heavy)