EMOM 16 (4 rounds)
a) 7 Wall Balls + 3 Bar Muscle Ups
b) 15 Box Jumps
c) 5 Power Snatches + 5 Overhead Squats 42,5/30kg
d) 15/12 Cal. Row/Bike/Ski

Alkavalla minuutilla 36 min. ajan

1. Kahvakuula heilautus 12
2. Boxi hyppy 12
3. Farmari kävely käsipainoilla kahvakuulilla 50m.

20mins. alternate:
6x Ring Dips (ring-to-chest full ROM)
6x Burpees Jump Over Box

For quality;
30s. Hollow Rocks
3+3 Turkish Getups
10-12 Alternating Pistol Squats
1min Easy Row/Bike

3x
New Interval every 3rd minute

A) 15/12 Cal. Assault Bike

B) 20/15 Cal. Row

C) 15/12 Cal. SkiErg

D) Sled Push- Pull - Farmers Carry

Push Press

5sets of 5 reps
- from rack
- 2 mins between heavy sets
- build up to daily max with good form

Overhead walking lunges
20 steps, rest 60 sec between sets

EMOM 25

Min 1: Shuttle run
Min 2: 50 DU
Min 3: Russian KB swings 15 reps
Min 4: 15/13 cal row
Min 5: rest

AMRAP4 x 3

merkkaa leuat !!

SU 100
30 Kettlebell Swings yli 20 kg kuula <3

Max Reps of Pull-Ups

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
8 squat therapy
6 push-ups
4 bk ext

Metcon/*Rx(18)
5rds
24 fr rack lunge 75/55-*95/65
24 abmat sit ups/*12 ghdsu
then
800m run or
18.1 make up or redo.

Box Squat(15)
4x3

Finisher
2 min couch
1 min chest opener
15 side plank pt per
50 knee tap crunch