EMOM 9

1 minute : Plank Hold
2 minute : 15 Kettlebell Swing 32/24kg
3 minute : 15 Dual DB Deadlift 22,5/15kg

3x6 Bench Press

Yksin tai parin kanssa for time:
24 air squats
23 push ups
22 pull ups
21 burpees
20 box jumps 60/50
19 kipping HSPU (l-sit punnerrus, boxilta jne.)
18 C2B (skaalaus, leuat, rengasleuat jne.)
17 burpees
16 pistols
15 strict HSPU ( l-sit punnerrukset, boxilta punnerrus jne.)
14 strict pull ups
13 burbees
12 back squats
11 push jerks
10 power cleans
9 burpees
8 front squats
7 push presses
6 power snatches
5 burpees
4 OHS
3 strict presses
2 MU (c2b, leuka,rengasleuat jne,)
1 burbee
Barbell weight 61/43 kg (tai päivän kunnon mukaan).

4 Rounds for quality;
15 db Push Press 2x22.5/15kg
10 strict Pull ups
10 Dips
15 db front Squats

Time Cap 18 Mins

WOD: with partner
EASY: in groups of 3-4
YGIG, divide reps anyhow

3 rounds for time
50 wall ball
50 t2b / k2e / t2r
50 box jump (60 / 50)
50 deadlift (70 / 50)
50 bar facing burpee

TC: 35min

RPE ~9.
Valitse painot / skaalaukset joilla voit tehdä halutessasi 5-10 toiston sarjoja läpi treenin.

Molemmat versiot päivän treenistä voit tehdä millä tahansa tunnilla.

For time;
40 DB snatch 22.5/15kg
40 Wall balls
40 t2b
40 wall balls
40 DB snatches

TC 14 mins

5x3 Power clean 75%
Same weight for all sets

4 sets of 1.1.1.1.1

15 secs intra set rest. You can do this YGIG if needed.

2 mins rest between sets 8RPE

50% x 5
60% x 3
70% x 2
75% x 1
80% x 1
85% AMRAP
Go off your actual max or more if it’s been easy

7 t2b
14 wall balls
28 double unders