E90s x 9

2 power clean&jerk

JERK ANYHOW

”Bodyweight”

At The Gym version

EMOM40
1. Hand stand walk / Hand stand shoulder taps / Plank shoulder taps
2. Pistol squats
3. Muscle ups / C2b / pull ups / kipping practise
4. Row / Bike / Run / Burpees
5. Rest

*Skill practice with moderately low heart rate.

OR

Anywhere version

EMOM40
1. Hspu / Pike push up
2. Pistol squats
3. Hand stand shoulder taps / Plank shoulder taps
4. Burpees
5. Rest
6. Wall facing hand stand hold as close to wall as possible
7. Box step ups
8. Hollow rocks
9. Mountain climbers
10. Rest

*Skill practice and core work with moderately low heart rate.

Pistol squat practice and scaling ideas:
https://www.instagram.com/p/B_uT1uPgRrH/?utm_source=ig_web_copy_link

15min alkavalla minuutilla

1. 6-8 rinnalleveto raskaalla pallolla
2. 7-10 cal laite
3. 20-40 tuplanaruhyppy

Kipping Pull Up Tech

Kipping Hspu Tech

YGIG / movement
3 rounds

10 Russian KBS
5 KB snatch e/s
5 KB front squat e/s
10 American KBS
5 KB clean e/s
5 KB Stoh e/s
1 turkish get up e/s

TC 15 min

50 reps for time of:

• Burpee/Push-up/Jumping-Jack/Sit-up/Handstand Video link

Basic Endurance 50 minutes of :

40/35 Calories Any Machine
50m One Arm Carry ( each arm ) DB/KB
15 Toes to Post
0:30 + 0:30 Side Plank
40/35 Calories Any Machine
3 BMU / 5 CTB / 7 Kipping Pull-Ups / 10 Strict Pull-Ups
7 + 7 Pistols
10m Handstand Walk

Back squat

4x12

E3MOM / 2-3 RIR

For time :

1000/950m Bike
20 Front Squat 60/42,5kg
12 Burpee Box Jumps 24"/20"

6 x Every 2:00 on, 2 min off
15 burpees over the rower
Max-cal row