Every 3 minutes x 5

Pause Front squat 3 reps V1
-2 sec pause pohjassa
-vähän lisäystä viime viikkoiseen

1) DB Single Arm Lunges (sideways, front-back, diagonal)
2) 1-5 MU/MU Progression
3) 1-3 Rope Climb
4) Parallette Push-Up.
Rest as needed between sets.

Alternating double tabata for a total of eight minutes (20sec on/ 10 off)

• lying back extension
• single arm kb clean and jerk (pick weight)

EMOM for 12 Minutes
20 x Double Under
8 x Thrusters
Both movements completed in same minute.

Scale up and down appropriately with weights and reps that are challenging but achievable.
*Hybrid workout

Work on heavy snatches. No power snatches! Do short complexes and work on your weaknesses.

10 Back squat
15 Strict toes-to-bar
15 Good morning
20 KB snatch (10 left & 10 right)

Pick challenging weights but try to do sets unbroken

ODD: 4 x C2B
EVEN: 4 x Narrow bench press (65 - 75%)

"The Don"

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

24min EMOM:

1) Round of Macho Man
2) 3-7 Manmaker
3) 1-7 MU
4) rest

RPE 3 to 4

Pick a loading you can do all the reps unbroken. MU´s can be ring or bar muscle-ups.

round of Macho Man is:

3 Power Clean
3 Front Squat
3 Jerk

Rest 5min

In teams of three “I Go, You Go”

Row 300kcal
Assault 150kcal

First you have to row all the calories, then continue with the bike.

RPE 4 to 5

If you do this alone, Row 100kcal and bike 50kcal. Work rest 1:3

Muscle up skills