EMOM15 (45s ON/1s OFF)
1: single leg glute bridge
2: single leg glute bridge
3: sideplank
4: sideplank
5: mountain climber

4rds FQ
10+10 single leg DBL DB/KB front rack box step up
10+10 single leg DL
10+10 miniband sideplank clamshell

Penkki 10-8-6-4-2

Maastaveto 10-8-6-4-2

Snatch pull + hang muscle snatch + ohs
3x 3+3+3 @kevyt, tankolämppä

Power snatch + hang power snatch
4x 1+1 @70-80%

Tempaus
4x 2 @raskahko 80-85%

AMRAP 10-12

45s machine/ or shuttle run
10 barbell row
10 barbell press
10 barbell good morning
5 box jump

EMOM 30:
Min 1-5: Hang Power Snatch + Pull up (kipping/jumping)
Min 6: REST
Min 7- 11: Front Squat + Box Jump
Min 12: REST
Min 13- 17: Hang Power Clean + T2B
Min 18: REST
Min 19-23: OHS + bar over burbee
Min 24: REST
Min 25-29: Push Press + Back Squat

Valitse toistot jokaiselle liikkeelle 3-5, sen mukaan, että taukoa jää 20-30s jokaiselle minuutille!
-> Sykkeet pk2-vk1
-> Paino niin, että jäisi noin 30s lepoa joka krs.
-> noin 15-20kg/25-30kg

Every 5 mins for 15 mins do:
18/14 Machine Calories
14 Box Jump Overs, 60/50cm
10 Deadlifts, 100/70 kg

Remaining time is rest!

-10 HS-steps against the wall

Midline capacity

3 Sets of max rep GHD sit-ups in a 0:45 window, go every 2:30

Intent. Accumulate quality repetitions on GHD sit-up to build capacity. If you’re confident in your GHD sit-ups, you can focus on faster cycle speed (see if you can get a rep or two more on each set than the previous one).

Movement options. GHD sit-up to parallel