Push Press
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+
-On the last set goal is to hit about 8 reps or so
- rest 3-5 min b/w sets
- Spend min 10 minutes to built up to work weight

in 20 min
built up to daily max for
3 pos. clean
- from the hip, knee and start
-SENT MINNA A VIDEO OF ONE SET!
- no fails, take only lifts you know you can 100% manage
- Mark 3 of your best lifts

7 min EMOM
behind the neck, take from the rack
3 split jerks
start at 75%
built up to AHAFA

2-Part A

With a 15minute running timer (starting from 0:00)
Min 00-06

For time:
1000/800m Row

2-Part B
Min 06-15

For time:
3 Wall Walks
30 Double Unders
30 Pull Ups
3 Wall Walks
30 Double Unders
20 Chest to Bar Pull Ups
3 Wall Walks
30 Double Unders
10 Bar Muscle Ups

https://reppi.fi/events/9023afdb-3a61-11ed-938d-1f5cb5c2f66b

EMOM 10

1 min : Ski, Bike or Row
2 min : 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squat

6x8min (48min)

1.) Upper body
• 10 crab extension
• 5 downdog+cobra+scorpion
• 5+5 wall lunge rotation
• 10 banded pull apart

2.) Core work
• 10+10 hollowrock+superman
• 5+5+5 cat&cow + side to side
• 10 plank hold rotation

3.) Lower body
• 10m dragon walk/ cossack walk
• 10 kangaroo squat
• 5+5 box step down
• 5 downdog+ pigeon

Working warm up from 12 reps descending to 6 reps (12-10-8-6) loading the bar each round
then working from that weight 5 sets of 5 reps

AMRAP 10
10 db snatch, right @22/14kg
10 box jump overs
10 db snatch, left @22/14kg
10 toes to bar

VOIM 9/9

WEIGHTED PULL UP
Every 90s x4
2 (weighted) pull up

VOIMA 9/9

FLOOR PRESS
Every 90s x4
2 Floor press