21min EMOM

1) 1-3 Rope Climb
2) 3-5 Heavy slamball over the shoulder
3) 10-20 GHD Sit-Up

Ohje: seitsemän kierrosta, alkavalla minuutilla. Lepää jäljelle jäävä aika. Raskaat slamballit voit skaalata raskaaseen raakarinnallevetoon ja GHD istumaannousut V-Uppeihin.

2 rounds:
800m Run
20 Pistol squats (alternating)
800m Run
10/7 Rope climbs (first 2/1 legless)
800m Run
2min Handstand hold against the wall

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(13)
21-15-9
ring row/*pull ups
bfsu/*ghdsu
then
10 manmakers 24/16-*40/30

gym goat(8)

Finisher
2 min samson stretch
30 t raise
50 v-ups

2min challenge:
AMRAP abmat sit-ups

EMOM 10
3-5 x Power snatch @ 60% of the days OHS 1RM

No tng lifts. Drop the barbell after each rep!

30 min AMRAP:
50 CAL row/ Airdyne/800m run (pick one)
75 Burpees
100 Box jumps w/step down (24/20)
125 Wall Balls (20/14)
150American KB swings (53/35)
175 Double Unders/ 350 singles

*one partner works at a time
*score is total reps finished in AMRAP
*800m run counts as 50 reps
*Partners must split reps evenly (Choose reps to keep a steady pace)

2 rounds
20 triple unders
60 HBRs
40 DUs
60 ABRs

Knee-Banded Goblet Squats
2 x 25 reps, @ 3011

• rest 2 min

Buy In: 800 meter run or 1000 meter row

22 min EMOM
45 sec work/15 sec rest
pull ups
air squats
KB swings
DU/Singles
push ups
sit ups
lunges in place
sprints length of room
mountain climbers
push press (any kind) med ball kb etc...
box jumps
Wall Balls
slam balls
burpees
wall sits
handstand pushups
plank hold
toes to bar
DB snatch
Ring dips/dips on box,matador
high knees
V-ups
*Score is total reps for everything.

1 track lap
20 HS 95/65
30 pull ups
20 bar facing Burpees
30 DU
20 OHS 95/65
30 WB 20/14

RX+ 115/85