EMOM 60min

1. MR Kipping HSPU
2. MR Ring/box/x dip
3. MR T2B
4. Front squat 5-10
5. MR BMU/ C2B
6. Deficit Deadlift 5-12
7. Box jump 5-15
8. Ring mu / Kipping pull up
9. MR HS
10. REST

4 rounds

10 lunges 70kg/50kg

15 cal airbike

300m run

Juhannus WOD

For time:

100 jumping jacks
75 air squats
50 push ups
25 burpees

HYVÄÄ JUHANNUSTA! Postatkaa aikoja, jos teette juhannusriennoissa wodin! :)

For 35 minutes:
8 DB power cleans 35/25 lb
300 m run or 80 s ski
1 min rest
30 m DB walking lunges 35/25 lb
450 m run or 120 s ski
1 min rest

3-4rds
one leg hip thrust 8/side
rest 1min
leg raise 10 (selin makuulta)
rest 2min

Front rack carry

4-6 sets of 50m (=räkki ympäri) front rack carry with two KBs – HEAVY!

Rästi

With a Partner
8min Max Cal. On a machine

For Time:
21-15-9
Squat Cleans -> Hang Squat Clean
Ring Dips -> HR Push-ups ->pushup ->box

RX: 61/42,5 kg + RD
blue: 52,5/32,5 kg + HR pushups
orange: 35/25 kg + pushups
yellow: 30/20 kg + box pushups

the goal is to go fast and keep moving, thinking of this as a workout that should BURN and hit your breathing more than it should be challenging to do the reps. Break up the sets as needed to maintain a continuous pace.

1 Power Clean + 2 Front Squats

Keep in mind you’ll be taking your skills from this strength session with you into the workout. Focus on tight, high quality movement. You’ll be going every 90 seconds, so visualize in the rest times. The brain can’t really tell the difference between imagined experience and real, so doing a few visualized reps during your rest can pay off. Keep yourself tight, keep the bar close, jump hard, and pull yourself back down to catch and stand. Don’t chase weight here unless technique is solid.