Mobility session followed by some play (working on movements that feel mentally or physically tough during WODs).

EMOMx12 (4 rounds)

1) 3 front squat -15s rest- 2 front squat @75-80%
2) 5-10m hsw / 2-4 wall walk
3) rest

Kyykyissä tauon aika voit laittaa tangon räkkiin

power clean EMOMS 2/3

emom x4
5 power clean @70-75%

-2min rest

every 30s x4
2 power clean @75-80%

-2min rest

every 30s x6
1 power clean @80-85%

jokainen emom samalla painolla, lisää painoa kun toistot vähenee

*you can use the "rebound jerk" method

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@40%, 5@50%, 5@60%, pp-%, rest 2-3min

Every 3 mins x 5 sets
6 burpee box jump @60/50cm
12 Dumbell Hang Squat Clean 2x22,5/15kg
24 Double under
Remaining time is rest

Every 3 mins x 5 sets
5 devil press 2x22,5/15kg
10 box jump over
15 air squat
Remaining time is rest!

Dumbell work should be unbroken, so choose weight wisely!

AMRAP 16 mins
12 Sumo DL High pull @43/30kg
12 Alt V-up 6/6
12 HR push up
12/10 Machine cals
Goal : 4+rounds

*ninja = no feet/jump

2× 2+2@71-74% or 2+2@up to 71-74%, sn-%, rest 1,5-2min

Emom 40

1. Ski 12/10 cal.
2. Burpee to target x 10
3. Kb swings x 20 @32/24kg
4. Rest
5. Row 15/12 cal.
6. Dbl db thrusters x 10 @2 x 22,5/15kg
7. DU x 50
8. Rest

Incline Row Dumbbell Row

5 Sets Of 8, AHAP

Go Every 2:30

5x3 nousu nopeaan kolmos maksimiiin.