Complete 4 rds (EMOM 24)

Min 1: 2 TGU left
Min 2: 2 TGU right
Min 3: 8-12 toes to rings
Min 4: 5-6 pistol squats/side
Min 5: 20-30 sec HS hold // 3-5m HS walk
Min 6: rest

EMOM 24

1. 8-15 Hollow Rocks/ 20-30sek Hollow Hold
2. 10-15 Push Press (2x Db/ Kb)
3. 8-12 Goblet Squats
4. Rest

10-15min
Mobility

Partner AMRAP’s (you go I go)

18 min
-12 DL 120/85kg
-16 HSPU
-4 Rope climb
-200m RUN (both Run)

REST 2 min

18 min
-8 MU/ 12 C2B/ 14 pull up
-20 m HS walk/ 40 Shoulder taps
-30 T2B
-20 box jump over (60/75cm)

Dynamic effort shoulder press
9x3r @ 50% + bands
60s. Recovery

Juoksu n. 45 minuuttia.

• Juokse 30 min kevyesti

Lopuksi 4x60m spurtteja, kävelypalautus.

Weighted Pull Up
6-4-3-4-6

rest 3min

Seated Double BD Press
6-4-3-4-6

rest 3min

Rinnalleveto tekniikka 10 min.

AMRAP 10 w. a partner
30 Meter DB Front Rack Carry (50/35)
10 DB Renegade Rows each

• One partner completes a full round at a time.

40 min for quality
800m Jog
2 Rounds: 5 Pull up + 10 sit up + 10 tall box step up
1000m Row
2 Rounds: 5 Pull up + 10 sit up + 10 tall box step up

Conditioning

3 x 10min / 2min Rest

1) 10 Wall Ball - 10 Burpee

2) 12 Weighted step back lunge - 10 T2B

3) 10 DB Snatch - 20 DB Jump overs