EMOM 6
3 ring mu - 4 bar mu -> 4 banded bar mu

jos mini viime viikolla niin tee yksi toisto enemmän niin monesti kun onnistuu sitten nuin kuten ylhäällä kirjoitettu

21-15-9 for time:
- cal Row
- STOH 61/43kg
Barbell from rig

Start with 40% of max PC. Do 5x1 with that. Add 2-5kg after every 5x1 and continue ALAP (as long as possible). Rest as needed btw reps & sets.

3 rounds for max reps of

• 1 minute of burpees
• 1 minute of wall-ball shots
• 1 minute of deadlifts
• 1 minute of med-ball sit-ups
• 1 minute of hang power cleans
• Rest 1 minute

Men 20-lb. ball, 115-lb. deadlifts and cleans
Women 14-lb. ball, 75-lb. deadlifts and cleans

Penkki 3x2x95%
Dippi 5x5-15
Vipunostot sivuille käsipainoilla 3x12-20
Vipunostot eteen levypainolla 3x12-20

Back squat 8x4

15' E3MOM:
3 Hang Power Clean
Build to a Heavy Set

For time:
KBS 24/16kg
Box jump overs
HS-walk

For time:
30 Abmat sit-ups
30 Leg raises
30 Crunches
30 Heal touches (1=1)
30 hollow rocks
30 bicycles (1=1)
30 KB side bends 24/16kg
30m Double kb font rack carry 24/16kg

TC 10min

EMOM 10
Odd: 5 TnG Clusters
Even: 5 Strict chin-ups

Rest 2min

EMOM 10
Odd: 18/15cal Row
Even: 7 Bench presses 60/40kg

Rest 2min

EMOM 10.
7 Deadlifts @bw
10 HR Push-ups