15-12-10
Snatch grip bent over row
Sumo deadlift

3 rounds
3-5 rope lowering
5-8 standing kb/db hip flexion/ leg

4 rounds
10 hammer grip seated banded pull down
10 hammer biceps

Rest & Recover

EMOM x 16-20
1) bike
2) 5-10 kb snatch
3) row / or run
4) 5-10m hs walk / or 2-3 wall walk

rest 5min between emoms if needed

EMOM x 16-20
1) bike
2) 3-10 bmu / c2b / pull up
3) row / or run
4) 10m kb oh walking lunge

TARGET PK 2 - EASY VK / peissaa koneilla tahti sopivan kevyeksi

4-5rounds

30s On / 30s Off
1) DU
2) ttb
3) shuttle run
4) kb hang clean & jerk easy/moderate weight

EMOM21:
a) 10 deadlift
b) 10m walking lunge / 6+6 step back lunge
c) rest

3x5 AHAP

Warm Up
2 rounds
1.5 min cardio
5 inch worm with push ups
5+5 squat strech
5 tempo wall squats
10 cossack squats with plate
5+5 plate halo

Strenght
Barbell OH lunge walking steps 2x16+2x12 reps@light/mod weights
Double DB Floor press 2x12+2x8reps@light/mod weights
Double KB Hang power cleans 2x12+2x8reps @light/mod weight

Accessory Work
3 sets
5+5 weighted curtsy step down on box (boxilta ristiaskeltaen alas ja sit ponnista ylos) goblet hold painolla.
15-20 ring rows
15-20 supermans
rest 2 min bwn rounds

Metcon
For 20 minutes at easy pace
5 min bike erg / air bike
7.5m hs walk/ 2 wall walks or :20 hs hold against wall/free
:15-20 sec of l-sit hold on rings
7.5m hs walk/ 2 wall walks or :20 hs hold against wall/free

Tämä hetken 3rm

Tämä hetken 3rm

Pendlay Row 5x5 AHAP

Hyvää huomenta kumpparilla 3x30
-leveä jalka-asento

Takareidet kumpparilla 3x20 / jalka

Painijan kyljet 3x30 (15/15)