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

E3MOM for 18min (6 rounds total)
Odd rounds
6 Strict chin-ups
10 Cossac squats

Even rounds
6 Dips
10 Cossac squats

CONDITIONING

Airbike Intervals

E2MOM x5

10sec max effort

RPE 5

You can step of the bike during rest. Give everything you have on each round!

1A) strict HSPU 3x1
1B) behind the neck pull ups 3x1

10 min Emom
3 power clean 75-80%