EMOM 8
35s Overhead Squat Hold 20/15kg
35s Snatch Grip Hang

RX:
30 box jumps, 60/50cm
15 clean and jerks, 43/29kg
30 box jumps, 60/50cm
15 clean and jerks, 61/38kg
30 box jumps, 60/50cm
10 clean and jerks, 83/52kg
30 single-leg squats
10 clean and jerks, 102/65kg
30 single-leg squats
5 clean and jerks, 124/79kg
30 single-leg squats
5 clean and jerks, 142/93kg

Time cap: 20 minutes

Scaled:
For time:
30 box jumps, 60/50cm
15 clean and jerks, 29/15kg
30 box jumps, 60/50cm
15 clean and jerks, 43/25kg
30 box jumps, 60/50cm
10 clean and jerks, 52/34kg
30 medicine-ball step-ups, 9/6kg
10 clean and jerks, 61/43kg
30 medicine-ball step-ups, 9/6kg
5 clean and jerks, 70/52kg
30 medicine-ball step-ups, 9/6kg
5 clean and jerks, 83/61kg

Time cap: 20 minutes

Skill Circuit Training
Wall balls, Box jump, Toes to bars, Kick to handstands etc..
Everything what you need to be better version of yourself.

For 40 minutes:
10 cal row,
15 sit ups
10 push ups
5 burpee
300 m run
1 min rest

Use weight vest (men 10 kg / women 5 kg)

40 Wallball (20/14lbs)
20 Pull up
40 Wallball
20 C2B
40 Wallball
20 Bar Muscle Up

(Time cap: 15min.)

• Scale reps down if needed.
• WB&PU/C2B: Should go 1-4 sets.
• Bar MU --> C2B + Burpee

5 sets (15min)
1 Pausing Front Squat
1 Front Squat

*3 pauses
Parallel
Bottom
Parallel

5 Rounds of
50 Double Unders
15 Push Press 35/25kg
10 Toes-to-bar

5min Row/Airbike/Ski…

Then 3 rounds:
10 Banded Good Morning video
10+10 Steps Banded Lateral Walk video
10 Banded Pull-Apart video
10 Burpee

---

Thoracic Flow video + 5-10 Banded Muscle-Up Transitions video

Takomotor Intervals

5 min work x 4, alternating A and B (both 2x)
rest 2 min between

A.)
40 DU
20/16 cal bike
20 WB shots

B.)
40 DU
20/16 cal Ski erg
10 burpees

-näissä tavoite päästä 2 + kierrosta jokaisessa ja mahdollisimman tasainen vauhti koko ajan.

AMRAP 12min, YGIG
12 Thrusters 43/30kg
16 Wall Balls 9/6kg
20 Toes to Bars