A.) Rope climb / legless rope climb

B.) EMOM 16
Min 1: Headstand hold 30 sec
Min 2: DU 40 sec max 50 reps
Min 3: L-sit 20 sec
Min 4: Tempo pause ring row 5-8 reps

3 RFQ:
10 Seal rows
10 Chin-ups
10 V-up combo
Rest as needed

1 V-up combo:
L leg + R arm
R leg + L arm
Both legs + Both arms (normal v-up)

4R:
30 sec Row (+AB if 3 people on this station)
30 sec rest
30 sec Seated WB 9/6 kg
30 sec rest
30 sec Dual Russian KB-Swing AHAFA
30 sec rest
30 sec bumper OH situps
30 sec rest

4:30 min rest

4R:
30 sec bumper OH walking lunges
30 sec rest
30 sec TTB
30 sec rest
30 sec WB 9/6 kg
30 sec rest
30 sec pushups
30 sec rest

36 min

12 rounds Every 90 sec

Snatch + OHS

Lämmittely:
3krs.
10 burpees
10 L-Sit ups
15 GTOH, plate

Tempaus
4 x 1 x 85%

Snatch drop
8 x 1, nousu raskaaseen

Takakyykky, raskas ykkönen

Accessory:
15 Linkkari
15 Sumomave, käsäpaino/kahvakuula

Technique 10min

Sumo Deadlift HighPull (Barbell)

Emom 30

1. 10-12 Front Squat (light barbell)
2. 10-15 Jackknifes
3. 8-12 Sumo Deadlift HighPull (Barbell/ KB)
4. Rest

5 Rounds:

2 min Row

1 min Box over burbee

2 min Run

1 min DU / SU

1 min Rest

.

15 s. between the movements

1) hang snatch + OHS 4x(3+1) x 60%
2) Dragon flag 4x2

A punnerrus
Boksi
Abmat
Lattia

3 rounds for time:
30/25cal Row
30 Abmat sit-ups
30 WB 9/6kg
30 KBS 24/16kg (eye level)
20m HS walk

TC30