EMOM 10:
Odd: 6 Pull-ups
Even: 3 Strict Chin-ups

Warm Up
2 rounds
2 min ski/row
15/15m kb bottom up carry (90/90) @slow and controlled
10 scapula push ups
:30 bar hanging
5 barbell romanian deadlifts / deadlifts (stick to the tempo from str part)

Strenght
3 sets
Wide Grip Bench Press x 10-12reps @35-45% of 1rm bench press (3 sec alaslasku, 1 sec rinnalla ja ylös) (voit tehdä dumbbeleilla myös)
rest 1.5 min
Segmented Clean deadlifts x 6-8 reps @35-45 of 1rm deadlift (use straps) (tempo 3 sec ylös välipysätyksillä, ylhäällä 1 sec ja 2-3 sek alaslasku)
rest 1.5 min

2 sets
Single arm db push press x 8-10 reps per side (2-3 sec jarruttavana alas, muuten vapaa) (rx db)
rest 1.5 min
Deficit Landmine Single Leg RDL (tanko +10kg levy päässä) x 8-10 reps per side
rest 1.5 min

Accessory Work
2 rounds for quality
30/30s star side plank R/L
3x5+5m quadtruped crawl forward/backwards
10 double kb clean&push press @12-16/16-20kg's
:20-30 sec L-tuck hold hold on pull up bar

3 rounds for time of:
30 Double Unders
3 Wall Walks
30 Double Unders
6 L/6 R Single Arm Kettlebell Overhead Lunges, 24/16 kg
30 Double Unders
9 L/9 R Single Arm Kettlebell Hang Snatches, 24/16 kg
30 Double Unders
12 Goblet Squats, 24/16 kg

Timecap: 15 mins

Warm Up
2 rounds
2min of cardio, add speed
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 2 sets of burgener snatch warm up with barbell, 5 reps each movement.

Weightlifting
4x1 snatch pull + 1 hang power snatch + 1 low hang power snatch + 1 overhead squat @light to moderate weight
4x1+1 power snatch + hang squat snatch @moderate to mod/heavyish
rest 1-2 min bwn sets

Strenght
Back Squat 10-8-6-4 reps @moderate to mod/heavyish
rest 2-3 min bwn sets

Warm Up
2 rounds
2 min bike erg/ air bike
15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
5+5 lunge elbow strech / curtsy step down from 50cm box
:20-30 sec quadtruped shoulder taps

Strenght
3 sets
8-10 back rack split squats (takajalka 15kg levyn päällä "korokkeena") (tempo 2 sec lowering down, no pause, up, 1 sec reset)
rest 1.5 min
8-10 banded strict pull ups (tempo 2 sec lowering down, no pause, up, 1 sec hold at top)
rest 1.5 min

2 sets
10-12 tempo goblet squat (kantapohjien alle 10kg levy korokkeeksi, etureisi painotus)
rest 1.5 min
10-12 chainsaw row (2 sec down, no pause, up, 1 sec hold at top)
rest 1.5 min

Metcon
For quality at 70-80% effort
2-4-6-8-10 reps of
renegade rows with rx dumbbells
perform 8/10 cal assault bike or 10/13 cal bike erg at moderate pace after each set

rest 3 min

2-4-6-8-19 reps of
strict knees to elbows
perform 8/10 cal assault bike or 10/13 cal bike erg at moderate pace after each set

AMRAP 15

5 Australian Pull-Ups
10 Push-Ups
15 Air Squat
1-2-3-4-5-6-7...Etc.
Deadlift 100/70kg

3x3 Power Snatches @75-80% of days 1RM
- Rest as needed

For Time:
10 DB Snatches 35/25kg
30 DU
30 T2B
30 DU
10 DB Snatches
30 DU
30 T2B
30 DU
10 DB Snatches

EMOM 12

1 minute : 12 Squat w/KB
2 minute : 0:40 Plank Hold
3 minute : Rest

Clean and jerk

6-8 x 3 @ 65+%, go every 1:30-2:00

– Do your first set @ 65%1RM clean and jerk, then build over the remaining sets if moving well
– Drop the bar between each rep, reset and go