EMOM21:
a) 10 DL
b) 10m weighted front rack lunge
c) rest

EMOM 12

Minute 1 : Strict Pull Ups / Ring Row 6 - 9
Minute 2 : One Push Press w / DB 6 + 6
Minute 3 : 16 Box Step Ups

A,
Big Clean Complex
5 sets of

• High Hang Clean + Hang Clean + Clean + Push Press
• High Hang Clean + Hang Clean + Clean + Push Jerk
• High Hang Clean + Hang Clean + Clean + Split Jerk
• One set consists of all 12 reps Each set consists of 12 reps, without dropping the bar. Rest as needed between sets
• increase weight after each set.
• All cleans must be full/squat cleans (power cleans are not allowed).
• Score is the maximum load successfully lifted during one set from the 5 total sets.

B,
Double Tabata (16x20”ON/10”OFF)
Total 8 mins

Deadlift
Lateral burpee over the bar
Front squat
Push jerk
Weight @43/30kg

2 rounds

5+5m Bear plank side drags w/banded kb
4+4 Kneeling windmill

Keskity liikkeeseen ja hyvään pitoon coressa.

Every 2:00 x 4:
15/12cal Row
3 Wall Walks

Rest 2:00

Every 2:00 x 4:
12/10cal AB
15 T2B

Rest 2:00

Every 2:00 x 4:
15/12cal Ski
2 Rope Climb 4m

• Scale calories if needed.

Treeni 2
Warm Up
2 rounds
1.5 min cardio
20 glute bridges
10+10 single leg RDL
10 hr push ups
10 v-ups
then start to prep for deadlifts/bench press

Strenght
Deadlifts 5x5 reps @mod/heavy weights.
Perform 8-10 double db bench press or ring push ups right after deadlifts
rest 2-3 min bwn sets

Metcon
4 rounds for time with partner
25/20 cal air bike, run or ski
20 kb swings
20 push ups
you go, I go!

For time:
21-18-15-12-9-6-3:
Squat clean (42,5 / 30 kg)
Double-under
Deadlift (85 / 60 kg)
Box jump (60 / 50 cm)
Every rounds starts with 50 m bear crawl

AMRAP 15:
20/16cal Row
12 Seated Dual DB Presses 15/10kg
24 Walking Lunges

5 rounds 6min ON / 2min OFF
A.
60 DU
30 DB clean & jerk
20 dbl DB FS

B.
50 KB swing
20 T2B
10 HSPU

C.
40 Air squat
20 Row
10 Burpee over rower

D.
30 Ski
20 Push-up
10 Pull-up

E.
20 DB thruster
10 Shuttle run
5 dbl DB devil’s press

RX DB 22,5/15kg | KB 24/16kg