12 min EMOM
4 hang snatches 55kg/35kg

1min: Wallball (20/14lbs)
Rest 15s.
1min: DB snatch (22.5/15kg)
Rest 15s.
1min: Row / Ski / Assault Bike
Rest 15s.
1min: Rest
Rest 15s.

EMOM36
8 HSPU
16 Pistols
5-8 strict pull up
5-8 Strict ring dip (if you can, do 5 MU instead)
10-15 box over jump
8 -16 m Hand stand walk

10!
Box jump
Push press 60/40

Turkish Get-Ups practise

90s. Hollow rock
Every break - 10 V-sit up

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