-2min rest
-build to moderate

-2min rest
-build to moderate

EMOM 12:
1. 5 high box jump
2. 1 set of rmu/bmu drill OR strict pull ups @ challenging
3. 40s recovery erg

10min skill practice (for quality):
RMU:
- low ring transitions
- ring support/bottom hold
- kipping with rings
- hips to rings
- assisted rmu

BMU:
- low bar transitions
- jump to hollow
- hip pop / hip to bar
- jumping bar muscle up
- banded / assisted bmu

3×3@60%, rest btw sets 3min

AMRAP 16, With partner

50 Push-Ups
100 Air Squats
50 Calories Bike
100 Sit-Ups
50 Box Step-Ups

Split as you like

Warm Up
band pulls + banded hip activations
then 3 rounds
1min air bike
5+5 static lunge hold + single arm plate press @5-15kg plate
10 goblet hold lunges/curtsy lunges/ box step ups + 5 plate ohs (same plate)
15 hollow rocks

Strenght
Snatch Grip Push Press behind neck + overhead squat 4x3+2reps@65-70-75-80% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 5+4+4+4reps@65-75-80-85% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 5+4+4+4reps@45-55-60-65% +8-10 alt hand bicep curls with dumbbells (4-5 reps per hand)
rest 2-3 min bwn sets

Metcon (80% effort)
For quality with easy/moderate pace on bike and unbroken sets on other movements
18-12-6 reps
calories air bike
perform 8-10 farmers hold walk lunges with 16/24kg kb's

rest 3 min

6-12-18 reps
calories air bike
perform 6-8 weighted box step overs with 50 cm box with 16/24kg kb's

rest 3 min

18-12-6 reps
calories air bike
perform 8-10 front rack hold walk lunges with 16/24kg kb's

female calories 15-10-5.

Push Press
6 x 2. Every 60s.
– These are SPEED Reps. – 2-3 Warm-up sets
– work on explosive leg drive and full extension!

5 kierrosta

400m juoksu
10 etunojapunnerrus käsien irrotuksella
200m juoksu
10 yleisliike

Aikaraja 25min

3 kierrosta

8+8 gorillasoutu
12 kp hauiskääntö