2rounds:
100 DU
20m DB fr walking lunge@22,5/15kg
3 rope climb

rest 3min between rounds

Target under 6min /round / scale rep scheme if needed / ei all out harjoitus, pysy liikkeeessä ja pidä pace hallinnassa

Five sets of 1+3

Practice receiving position and feet placement.

https://www.catalystathletics.com/video/1495/How-To-Find-Your-Split-Jerk-Stance/

EMOM 36

1 Minute : Row 15/12 Calories
2 Minute : 20 Kettlebell Swing 24/16kg
3 Minute : 5 Box Jumps 30/24"
4 Minute : 20 Air Squats
5 Minute : Max Reps. Bench Press @ 75% BW
6 Minute : Rest

Score : Total Reps in Bench Press

Jefferson Curl 3x10
-varovasti kuormaa

Etukyykky 5x5x30%
-% takakyykystä

Penkki käsipainoilla 3x20-30

Sivutaivutus 3x15 / puoli

Voimapyörä 3 sarjaa

Maastaveto 6-4-2 V2
Farmarikävely 2x 15+15m

Kapea penkki Max3
-5-8 noususarjaa

Penkki käsipainoilla 3x12-20

Kulmasoutu 5x10
-penkin vastaliike

Hauiskääntö myötä(apina)otteella 3x20

As Many Reps As Possible in 13 Minutes Of :

24 Squat w/ Kettlebell 24/16kg
18 Sit-Ups
12 Push-Ups
1-50 Double Unders

EMOM 16

1 Minute : 10 Push-Ups + 10 Air Squats
2 Minute : 10-15 One Arm Push Press w/ Db ( R )
3 Minute : 10-15 One Arm Push Press w/ Db ( L )
4 Minute : 15-20 Sit-Ups

Warm Up
2 rounds
25/20 calories machine
20 banded monster walk in place + 10 band glute bridges
10-15 goblet squats
:20 Knee tuck hold
then some squat/front rack/Oh mobility and start strenght part

Strenght
Double KB/DB Front Squat 4x10 reps
rest 1.5-2.5 min bwn sets
Hardened Ring row 4x10 reps
rest 1.5-2.5 min bwn sets

Metcon
3x3 min off / 1 min off
4 db power cleans alt hand
6 burpees
9 air squats