32min emom
Row 15/12cal tc45s
Clean and jerk @increasing weight
Bike/box step up
Rest

EMOM 40

1) 9-17 cal koneella
2) 45s viivajuoksua
3) 5-10 KP/KK raakapunnerrusta
4) Lepo

A.
Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells

Go as heavy as possible each set.

B.
Tabata Row for Calories

Rest 60 seconds

Tabata Wall Ball Shots

Rest 60 seconds

Tabata Burpees

Rest 60 seconds

Tabata Hollow Hold or Rocks

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

C.
Three sets of:
Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111
Rest 60 seconds
Single-Leg Glute Bridges x 10 reps each side
Rest 60 seconds

20 wall-ball shots (6/9 kg)
10 med-ball weighted pull-ups (6/9 kg)

L-sit hold
Bench press

5x6 Bent Over row
rest 2min btw sets

Four sets of three

5 x Hang Power Clean
8 x Diamond Push-up
10 x T2B

Pidot/Vuorokierrot
3 x 30s
3 x 20s

Max reps of Box jump [60/50] in 1 minute

Max reps of Supine ring row in 1 minute

Max Reps of Plank hold in 1 minute

Rest 1 minute