Basement Triangle
EMOM 40
10-20x
1) Row (Cal)
2) KBS 16/12kg
3) Shuttle run 5m
4) Rest

4-5 rounds for time

10 kb shoulder to over head (pick weight)
20 m kb front rack carry
15 air squat

Tc 15 min

In teams of 3 complete the following:

A) 0-10 min 100 Thrusters @ 40/30kg
(One working / two resting)

B) 10-20min 100 Burpee Box Overs
(One working / two resting)

C) 20-40min Hietsu / Sörkkä Run 1 x WB Carry 9/6 kg
(All together, taking turns in the carry)

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Score is total time combined of each part, if time remains resting is advisable ;)

5 x 5 Push press

• leave two reps in the tank
• rest as needed btw sets

Emom 16
min 1 - rowing x 40 sec
min 2 - box jumps overs x 12-16
min 3 - db snatches x 12-16
min 4 - rest

7 rounds:

• 1 min row
• 1 min dumbbell snatches
• 1 min rest

Score is the calories burned + reps in snatches

WORKOUT 19.3

For time:

200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

Scaled: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl
Women use 35-lb. dumbbell and 20-in. box, perform
front-rack lunges, 5-in. elevated strict HSPU and bear
craw

(

)

5 sets
5 Push Press + 2 Push Jerks

Snatch Technique

Focus on smooth quality reps described by the coach!

then

2 Hang squat snatch + OHS

Set 1) @50%
Set 2) @55%
Set 3) @60%
Set 4) @65%

EMOM 16:

1. 20+20 sec. 1-leg glute bridge with db
2. 20+20 sec. 1-leg deadlift with db
3. 40 sec. renegade row with two db´s
4. rest