EMOM 24

1) Kalorit
2) Burpeet
3) Tuplat
4) Lepo

3-4x max set unbroken strict chinups between the Back Squat sets

1) 10-16 Boxiaskellus (2x KP/KK)
2) 3-8 Raakaleuka tai raskas R-soutu

10 min AMRAP
8 Floor presses 60kg/40kg
10 T2B
20 air squats

4 rounds for time;
10 Power Cleans @60/42.5kg
20 Alternating Front Rack Reverse Lunges @60/42.5kg (total steps)
30 Russian KBS @32/24kg

Timecap: 20 mins

2-3 rounds for quality
20 x Band Pulldown
10 x DB Hammer Curl
1:00/1set x Handstand Practice
Rest as needed

• Handstand practice can vary each round: holds, walk, shoulder taps, pike holds etc.

4x
New Interval every 8th minute

15/10 Cal. Assault Bike
15 Squats
15/10 Cal. SkiErg
20/15 Cal. Row
10 Burpees

With partner
You go, I go
2rds
60 Burpee
60 DB Snatch
60 Goblet Squat
60 cal Row

2 round for quality
:30 Hang on rope, no legs.
:30 Double Under
15 Wall Ball
2/arm Turkish Get-Up
- Complete in any order, rest as needed.

Rinnalleveto kompleksi alkvalla 2 min. (samat painot)
5 x 1 raaka rinnalleveto + 1 etukyykky + 1 rinnalleveto riipusta