EMOM x8:
1.) Row / Air bike
2.) 8-12 Air squat + 6-8 Ring row
3.) Walk out + push up
4.) 6-8 x2 Active shoulders (Hanging + Handstand)

Mobility:
- Shoulders: 2x20s.
- Lats: 2x20s.
- Chest: 2x20s.
- Lunge complex: 2x60s.

AMRAP 20:

10 Box Jumps 60/50cm
10 Burpees
10 KBS 24/16kg

One athlete will run 400m, while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off.

EMOM 20 (5 rounds):
30sec Headstand
30sec Handstand hold, facing the wall
12 HS shoulder taps against the wall
Rest

Partner AMRAP 12 min

with partner AMRAP in 12 minutes of:

8 DB snatch alt. arms. You go, I go.

*50 Du´s every 2 min.

*Choose heavy DB.

100 Banded Lying Hamstring Curl

Lämmittely :

EMOM 10

even : 3 Power Clean, Climbing
odd : 15 sit ups

3 x Polvelta rinnalleveto + työntö

3+1x50%
3+1x55%
3+1x60%
3+1x65%
3+1x70%
3+1x75%
Ja etsi compleksi maksimi.

Tolpilta Raakatyöntö + saksiin työntö

1+1x60% (raty)
1+1x70%
1+1x80%
1+1x85%
1+1x90%

Työntö Veto

2x3x90%
2x3x95%
1x3x100%

Lämppä

• pelejä

Raakatempaus yläreideltä + tempaus yläreideltä suoraan pudotuksesta
6 x (1+1) x 50 - 70 %

Snatch Drop 45 kulmasta 6 x 2 x 70-80%

Te otteella VAPU, 1RM

Barbell complex

Find a heavy weight for complex:
5 power cleans
5 front squats
5 jerks
5 thrusters

*set must be unbroken

10m 4-Step Walk video
10m Bear Crawl
10m Inchworm Walk
10m Bear Crawl Backwards

5 rounds for time:
30/24cal Row
10m HS-walk

Rest 5min

For time:
300m Skillmill Run
10-8-6-4-2 HSPU