PERFORMANCE

3 SETS
1000/800m Row/Ski
12 Toes To Bar
24 Landmine Rotations
36 Air Squats
-Rest 1:30 b/t Sets-

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FITNESS

3 SETS
750/600m Row/Ski
15 Kip Knee Raises
20 Landmine Rotations
25 Air Squats
-Rest 1:30 b/t Sets-

• RPE: 7
• Video: https://vimeo.com/905531839?share=copy

EMOM 16

Minute 1 : Gymnastic Pulling movement 2 - 6 Reps ( Pull-Ups, TTB, CTB, BMU... )
Minute 2 : 12/9 Cal Row
Minute 3 : Gymnastic Pushing movement 2 - 6 Reps ( Push-Ups, HSPU, Wallwalk...)
Minute 4 : Bike 12/9 Calories

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
3x[3+4 reps/leg]@RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~55-65% jerks

Machine of your choice for 10-20min
- Easy, zone 2

EMOM x10

1) 6-8 deficit hspu + press with stick
2) rest

Scaled / no deficit or use abmat if needed
Hspu:t korokkeelta tai ilman / heti perään pelkällä kepillä pystypunnerruksia rauhalliseen tahtiin
:
3 rounds:
10- 25s L.sit
12 hip extension 2s stop

4x
2min of 16 KB Swings + Max Cal SkiErg
2min of 16 DB Snatches + Max Cal Row
2min of 12x7,5m Shuttle Runs + Max Cal BikeErg/Echo Bike

2min rest btw rounds

3x6+6 (weighted) box step up
* -lepo 2min
-aloita heikommalla jalalla
-lisää painoa edelliseen viikkoon*