10min EMOM
odd:14-20 Pistols
even: 5-8 Strict Pullups

rest 2-3min

10min EMOM
odd: 10 OHS @40-50% of 1RM
even: 5-8 Strict Ring Dips

AMRAP 30 with a partner:
100 Wallballs (20/14lbs)
80 Sit-ups
60 Burpees
40 Alt. DB Snatch (50/30lbs)
20 DB Goblet Squats (50/30lbs)
*After each completed round each athlete completes 2 Rope Climbs

• Split the work with your partner as you wish except for the rope climbs!

5 kierrosta

5 leuanveto
5 etunojapunnerrus
40m sprintti

90s lepo

4 rds
* 1 min work 30s rest
Sledge pull
Burpees
Rope Hang
L-sit hold

Try to work whole working time

4 x :20 seconds on, :10 seconds off
Sit-ups
Deadlifts (155/105)
Sit-ups
Deadlifts (155/105)

Complete all 4 sets of one movement before
advancing to next.

EMOMx8
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

Pulling strength:
5-3-1 rope climbs
15-12-9 deadlift (add weight in each set)

Accessory work 3-5 rounds, go by feel, rest as needed, scale if needed

1) 5-10 Strict C2B
2) 10-25 GHD Sit-Up
3) 5-15 Strict Ring Dip

3 RFT:
10 OHS (155/105)
20 Pull-Ups
50 Double Unders

(80%/4)5