Chin up

EMOM10:
1-5min: 2 strict chin up
6-10min: 1 strict chin up

• leave 1-2 reps in the tank

Metcon

4 x E5MOM:

A)
8 burpee box jump
4 rope climb
8 burpee box jump

B)
60 du/ 90 su
10 alt. pistol squats
10 hspu
60 du/ 90 su

E3MOMS

5 x E3MOM
– 6 Push Jerk
– 10 GHD/ Weighted Abmat Sit Up

Rowing and Running

5 Rounds
500m Row
400m Run

TC 24min

Hang Clean

Hang Clean
– find a heavy set of three in 20min

Maximum Effort

5 Rounds For Maximum Effort
– 10 all out pulls on the Rower (Damper 10) + max reps Hang Power Clean 70/45kg (aim for 8-12 reps)
– Rest 1-2min between rounds

And let's not break the Rowers

Lepopäivä

Rest day – what did you do?

Push Press

Push Press
– Find Heavy Double in 15 minutes

EMOM16

16min EMOM
odd: 3 Heavy Thrusters
even: 30-50 Double Unders

• Add Weight On The Thrusters Until Heavy