EMOM 8
A) 20-30sec top of Ring Hold
B) 20-30sec bottom of Ring Hold
C) 30-40sec Hollow Hold
D) 40-50sec Wall sit

1) Hip thrust 3x6x75%, 6+75%
2) nordic ham curl 3x3

AMRAP 9
10 Toes-to-bar
8 Box Jumps
6 Burpees

rest 3 min

EMOM 20
A) 12-15/10-12 Cal.
B) 5 Devils Presses
C) 15 Wall Balls
D) 25-40 Double Unders
E) Rest

rest 3 min

3 Rounds of
16 DB Snatches
16 steps Single Arm Overhead Lunges
16 Situps
8/8 Single Arm DB Thrusters

3-4 rounds

8 bench press
20 banded pull apart

10 x Burpee
20 x DU

Every 3min.:
50-75 DU's
40-50%/max: Ring MU's / Bar MU's / Chest to bar

• Ohjeistus:
• Suorita aina yksi kierros, joka alkava 3min.
• Pyri suorittamaan kierros aina tehokkaasti.
• Pyri suorittamaan sarjat aina Unbroken, eli älä pilko sarjoja.
• Skaalaa toistoja alas, mikäli kierros kestää yli 2min.
• Jos haluat ottaa rennommin, harjoittele vain liikkeiden tekniikkaa.

For time:
30 Clean & Jerks 60/42kg
1,6km Run
10 Rope climbs 4,5m
1,6km Run
100 Burpees

10 rounds
200m run
rest 15 sec
partner rows, bike or ski erg that time
rest 15 sec

that resting time is for swiching parts and take few
breathings, this workout should be treshold pace, not all
out but moderate hard.

3rds
8-12 Leg curl w/ball
rest 10s
5 x Box Jump
rest 90s

Aerobic capacity, 1-2 rounds:
500m row
500m ski
1000m c2 bike
800m run
(easy/moderate pace)