Back Squat E3MOM

5 times every 3 minutes on the minute:

10 Back Squats

Choose a loading that fits your fitness level. All reps unbroken!

Aikaa vastaan:

• 50cal soutu
• 50 wall-ball 3m (N 6kg / M 9kg)
• 50 burpee-leuanveto (10cm tiptoe target)

Endurance WOD

AMRAP 40 min

In teams of 3. Complete as many rounds as possible in 40 minutes.

240 Cal row
105 Wall ball 9/6 kg
54 T2B

Share the work. One works, two rests.

1a) Ring Rows: 4 x 10-12. Rest 30s.
- Pause for a 1 count at the top

1b) Single Arm DB Floor Press, neutral grip: 4 x 8 each. Rest 30s.
- all sets of with one challenging weight.

3rds
30 x Box Jump
30 x KB Swing
30 x Sit Up
30 x Clean & Jerk (35/25kg)

300 DUs
EMOM 3 burpees

"Jones Bones"
AMRAP12 mins
10 T2b
10 Shoulder to Overhead @60/40kg
12 cal bike / Row 250m

Rx+: @70/47kg,

Buy in 1000m Row
21 x Thruster 42,5/30kg
3 x Bar MU
15 x Thruster
5 x Bar MU
9 x Thruster
7 x Bar MU

EMOM 10
Snatch + 2 Hang Snatch
Work up to heavy

5 x E2MOM alternating

8 Strict bodyweight pull ups
8 Bodyweight ring dip