EMOM 16:
Minute 1: 10 Romanian Deadlifts
Minute 2: 10 Goblet Box Squats (parallel box)
Minute 3: 10 Air Squat Jumps
Minute 4: 20+20m Asymmetrical Carry (switch sides at 20m)

3rds
50 x WB
25 x DB Snatch
3-2-1 x Legless Rope Climp

3x 10

"Bel Air"
AMRAP 15:
40 Double-Unders
20 Dumbbell Hang CJ (50/35)
40 Double-Unders
20/15 Calorie Row

For time:
50 Wall Balls
40 Toes-to-bar
30 KB Swings 24/16kg
20 Burpee-Box Jump overs
100 Double Unders
20 Handstand Pushups
30 DB Snatches 22,5/15kg
40 Pullups
50 Cal. on a machine

Run / Row / Bike / Swim for 35-45min
(Heart rate: 60-75%/max HR)

"50 min with the bar”

50 min EMOM:

1-10min: 5 Power Snatch + 5 T2B
10-20min: 5 OHS + 5 Box Jump
20-30min: 5 Front Squat + 5 Bar over Burpee
30-40min: 5 Push Press + 5 Back Squat
40-50min: 5 Power Clean + 5 HSPU

Loading: 20/15kg

Every minute on the minute do 5+5 on the same minute.
Scale the loading and reps if needed. You should have around 30sec rest on each minute.

Ring Muscle up

Wod
14 min amrap
200m run
2 muscle up
4 handstand push up
8 kb swing 24/16kg

5 kierrosta aikaa vastaan:

• 10 raaka rinnalleveto (N 42,5kg / M 60kg)
• 10 burpee♥️

300m run
1 min rest
30m row
1 min rest
100 DUs