EMOM x 12 MINUTES
MIN 1 - 5-6 Strcit HSPU/ Deficit Push up/ Pike push up / 6-8 regular push up
MIN 2 - :25/:25 Side plank
MIN 3 - :50 Shuttle Run or Easy DU Practice

WU + jumps
weightlifting:
E40s, build to +85%
15 snatch
Rest 3
15 cluster
Rest 3
15 clean

Every 3:00x3 5 Takakyykky
Every 3:00x3 5 Penkki

Every 2:00x3 12 Romanian deadlift

3x
10 Vipunostot sivulle + 10 Hauiskääntö käsipainoilla
10 Pass-the-plate
:30 rest

Back squat

2 Sets of:
1 @ 88-94%1RM
– Rest 0:20-0:30 –
6 @ 76+%1RM
rest 3:00 b/t sets

Flow. 1 back squat @ 88-94%, rest 0:20-30, 6 back squat @ 76+%, rest 3:00 before next set

– These are “contrast” sets (the heavy single makes you feel stronger for the bigger sets).
– Each set is a: 1) heavy single, followed by a short rest and then 2) longer set of 6 (start @ around prescribed % and then you can go heavier each round)

AMRAP8
8+8 side vup
8-12 skull crushers

AMRAP8
8+8 sideplank hip touch
8-12 BB biceps curl

Snatch – 8 x 1 @ 80+% go every 1:00-1:30

– First lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2-3 rounds
5 burpees
10 Prone lift offs
5+5 atg split squat with 2-3 sec hold at bottom on each rep
3-5 strict pull ups + 3-5 strict toes to bars (controlled movements)

Strenght
Snatch Balance + Overhead Squat 4x2+3reps@60-65-70-70% of 1rm snatch
rest 2.5-3.5 min bwn sets
Clean Deadlift with straps + Sharp Box Jump 4x5+5reps@80-85-90-90% of 1rm clean
rest 2.5-3.5 min bwn sets
4x Strict C2B Pull Ups (use band if needed) x 5 reps + 5-10 reps of strict handstand push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn sets

Metcon
With partner
3 or 4 rounds for time
40/32 calories air bike
32-40 c2b pull ups or pull ups
32-40 push ups
32-40 box jump overs 60/50cm
you go i go!

A) Bar muscle-up skills

B) On the minute for 16min
1. 3-5 wall walk
2. 4-6 bar muscle-up + AMRAP double under
3. Rest

*Use max. 30s for BMU

Today we are working out to celebrate Markkus 50th birthday!