EMOM 20:00
Minute 1: 15 Hollow Rocks
Minute 2: 12 Ring Rows
Minute 3: 10 Box Jumps w. step down @61/51cm
Minute 4: 30m Bear Crawl

DB Neutral Grip Floor Press: 4 x 10. Rest 90s.
– Between sets complete 15 Seated Band Row

Minute 1: 40s Bike for calories
Minute 2: 40s Row for calories
Minute 3: 40s Front Rack KB Carry for distance
Minute 4: 40s Double Unders for reps
Minute 5: 40s Burpees for reps

• Goal: 40s of consistent, but slow effort - 70%.
• Output for bike/row should not drop meaning calorie count should stay the same for the entire 25:00.

Single Leg Barbell RDL: 4 x 8-10 each. Rest 90s.

Hs hold practice for 15min
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Gymnastics holds:
5rounds:
20s on /40s off
1) chin over bar
2) hs hold
3) top of push up
4) hollow hold

Rullaa, palloo ja rentoo

Aikaa vastaan

10-9-8-7-6-5-4-3-2-1
Mave 40-50%
Seinäpallo

1-2-3-4-5-6-7-8-9-10
Raakapunnerrus 40-50%
Tangon yli burpee

TC: 35min

7:30 Mobility + Core Workout

16:00 Teens
17:00 Mobility + Core Workout
18:00 Snatch Technique
19:00 Basic Endurance CrossFit

EMOM X10

2 power clean + 1 jerk (65-70% / BE FAST!!)

EMOM x 9-12

1) row
2) 5 snatch pull + 5 hang snatch + 5 snatch balance
3) 5-10 kip swing + 5-10 snowangel