1) 1-5 Ring MU/Jumping Ring MU
2) 10-20 Wallball
3) 10-20m Dragon squat
4) Rest

Penkkipunnerrus 3RM

selvitä 20 min. aikana 3 toiston maksimi kilot.

Find heavy set of
3 Hi-hang Snatch

EMOM 20

Odd min:

5 seated shoulderpresses with a barbell ( you choose the weight ) + 10 banded pull aparts

Even min:

15-30 DU

a) HSPU 15 min (3 max reps sets)
b) Pull up 15 min (3 max reps sets)

7 Min Emom
5 Front Squat 70-75%

3 rounds
12 pull ups
12 ring dips
12 power wheels

12 min AMRAP
8 floor presses 60kg/40kg
6+6 kb snatches 32kg/20kg
300m run

3 rounds
10 back squats 100kg/70kg
5 bar MUs

EMOM 25:00
Minute 1: 40s Box Jumps w. step down @61/51
Minute 2: 40s Calorie Row, Bike, or Ski Erg
Minute 3: 40s DB Snatch @50/35
Minute 4: 40s Stone or Heavy Sandbag Carry or other carry variation
Minute 5: 40s Single Unders