EMOM 20 min

5-7 dips (ring/stn) or 15 box dips
15 hollow rocks
1 min lizard pose left side
1 min lizard pose right side

For time with a partner:
40-30-20-10
Box Jumps w. step down (61/51cm)
DB Renegade Rows (50/ 30)
Calorie Row (or Bike/Ski)
*15m per Arm Single-Arm Farmer Carry after each round done by each athlete

20:00 Cap
*One person works at a time.

Wide Stance Box Squat: 8 x 3 @60%, every 60s.

*Use a Parallel Box
*All sets done for speed today.

4 rounds
all strict
5x pull ups
5 ring dips
5 T2Bs

Start up
stretch for 4 mins

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

3rds(8)
10 halo
10 plyo
5 goodmornings

Metcon/*Rx(16)
3rds
400m run
15 hrpu/*hspu
30 du's x2 plate jumps

hang clean + clean(10)

goat work(8)

Finisher
60 alt leg raise
30 w raise
2 min hamstring stretch

Start up
stretch for 4 mins

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

3rds(8)
4 pull ups
6 push-ups
8 v ups

Metcon/*Rx(13)
800m run
then amrap
5 step ups/box jumps 24/20
5 kbs 35/20-*53/35
5 pull ups/c2b/*bmu

box squat(15)
5x3

Finisher
60 cross crunch
30 band pull aparts
2 min quad stretch

8min AMRAP of:
Squat clean and jerk (75/50kg)

"You go, I go"

Penkki nousu "helppoon" max1
--> vähennä n.15% rautaa ja tee 3x3
Blackburns for shoulders 3-5 sarjaa
Pystypunnerrus käsipainolla 3x8-15 / käsi

3 rounds for time of :
20 CTB
15 Burpees
10 C&J @60/35 kg

Timecap : 15mins

EMOM 10 mins
1 Power Snatch
- Heavy singles
- no fails