EMOM 10
1. 3-10 Kipping pull up
2. 10-15 high plank to low plank

EMOM 8
1. 5-10 strict pull up
2. 10-15 DB floor press

EMOM 8
1. 10-15 ring row
2. 15-20 push ups

10 Kierrosta aikaa vastaan

3 Riveä ja työntöä 60/40
3 Tangon yli burpeeta

TC: 10min

5 kierrosta aikaa vastaan:

• 10 käsipainotempaus riipusta saksiin
• 10 goblet-kyykky
• 10 käsipainorinnalleveto riipusta + työntö saksiin
• 10 burpee

N 15kg / M 22,5kg

Clean 8x3x65%

Alternate
1. 5-8 strict pull ups
2. 5-8 strict hspu or kipping or push ups.

20 DB Snatch
20m DB OH Walking Lunge (10m Right, 10m Left(
15 Pull Up

4RM, jonka jälkeen 3x4 -5-10kg

Back Squat for load:
#1: 5 reps @ 65% 1RM
#2: 5 reps @ 73% 1RM
#3: 5 reps @ 78% 1RM
#4: 5 reps @ 78% 1RM
#5: 5 reps @ 78% 1RM
#6: 5+ (Max reps @ 78% 1RM)

“Randy”

For time:

75 Power snatches 35/25kg

TC:15 min

Partner Workout (YOU GO I GO)
BOTH athletes work all reps
RX 30/40kg

1km Row (500m + 500m)
2 Rope Climb
3 Wall Climb
4 HSPU / 30s HS Hold
5 Bar over Burbee
6 Pull-Ups / Ring Row
7 Front Squat
8 Push Press
9 V-Ups
10 Devils Press
11 Bar over Burbee
12 Pull-Ups / Ring Row
13 Front Squat
14 Push Press
15 V-Ups
16 Devils Press
17 Bar over Burbee
18 Pull-Ups / Ring Row
19 Front Squat
20 Push Press
21 V-Ups
22 Devils Press
23 Box Jumps
24 cal Erg

Time cap: 45min
MERRY CHRISTMAS!!!