EMOM 25:00
Minute 1: 45s Row
Minute 2: 45s Russian Swings @24/16kg
Minute 3: 4 x 15m Shuttle Run
Minute 4: 45s Bodyweight Lateral Box Step-overs
Minute 5: 45s Landmine Thrusters (45/25)
- Goal: Sustainable pace

10 x 30s. ON 30s. OFF

A) 3 Raakatempausta 35/25kg 3 BOBia
*jatka siitä mihin jäit.

B) Tuplat/sinkut

Tulos: Kaikki toistot yhteensä

3 rounds for time
10 push ups
10 box jumps 60cm/50cm
10 floor presses 60kg/40kg
2 rope climbs

Partner Workout
80-60-40-20
Calorie Bike/Row/Ski
40-30-20-10
Burpee Box Jumps
- 50 Russian Swings after each round @ 24/16kg
- TIME CAP = 35:00

Push press 5 x 8-10 @60 %
Rest 2 min

Mobility

Clean and Jerk 10 x (2+1)x 65%

"Filthy Fifty with a Double twist"

You can do Filthy Fifty's 10 different exercises in any order you like, but after each excerise you have to Run 300m every second round and do 12/9 Calories the other second round.

For time
50 Box Jumps
50 Jumping Pull-ups
50 KB swings 16/12kg
50 Walking Lunges
50 Knees to Elbows
50 HR Pushups
50 Back Extensions
50 Wallball
50 Burpees
50 Double unders

1a) Weighted ring dips 3x2x60%
1b) push ups 3x10 as fast as possible

1) deadlift 5x1x80%
2) romanian deadlift 5x3x50% (explosive)