EMOM x10
1) Row/Airbike/Bike 45-50sec
2) 3-5 Pull-Up, 5-10 Push-Up, 10-15 Air Squat

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5-10 Down Dog to Cobra video
3-5 Kangaroo Flow video

4x AMRAP 5

A)
12/10cal row
8 burpe over rower

B)
12 box jump
10 thruster@40/30kg
8 c2b

rest 4min between A&B

Target heavy breathing / scale weight or rep scheme if needed / haasta itseäsi ja pyri pääsemään epämukavuusalueelle

With a partner:
14 Total Rounds of: (7 each)
7 Hang Power Cleans @70/47kg
7 Bar Facing Burpees
200 Meter Run / 250m Row /250m Ski
*One athlete completes a full round at a time

Timecap: 35 mins

Dumbell "DT"
5 rounds for time
12 Deadlift
9 Hang Power Clean
6 Push Jerk
Weight : @2x22,5/15kg

Timecap: 12 mins

Every 3:00 x 5 sets
10 Chest to Bar Pull-ups
10/side Renegade Rows @22,5/15kg
45 Double Unders

Goal: Hard but sustainable efforts each round, unbroken reps.
Rx+: 5/3 Bar Muscle-ups to start each round
Scale Pull-ups: Bar Mu, CTB, Chin-Over, 10 Ring Row + 10 Kips Only

Extra:
Rollback Triceps: 3 x 12-15 reps. Rest 60s.

”Omar”

10 thruster
15 yleisliike tangon yli
20 thruster
25 yleisliike tangon yli
30 thruster
35 yleisliike tangon yli

Aikaraja 20min

Teams of 2/3

For time!

100 GTOH 40/30
-1min-
50 Pull ups
75 Push ups
100 Squats
-1min-
100 Cal
-1min-
50 Burpee box jumps
75 Db snatch
100 Wall balls

3x12 box step up
* -lepo 2-3min
- vakiopaino (2DB)*

EMOM 12

1 minute : 10 - 15 Ring Rows
2 minute : 10 - 15 Calories Bike Erg
3 minute : 3-6 Strict HSPU

Partner workout

For time
80 KB swing 24/16
60 cal erg
40 ring dip
60 KB swing 24/16
40 cal erg
20 ring dip
40 KB swing 24/16
20 cal erg
10 ring dip

Share repetitions with partner