Heavy

EMOM 12'
1: 5 Thruster + 12 Sit up
2: 6 Front Rack Lunge + 6 Push up (weighted)
3: 7 DB Floor press + 15 Air Squat

5 x 5

-Maastaveto-tekniikka
-Hollow & ja teris
-Kippi

Optional Accessory:
GYMNASTIC CONDITIONING

2-4 rounds, rest as needed:

1) 10-20 GHD Sit-Up
2) 10-20 Landmine Twist video

RPE 3 to 4

Lunge Flow 2.0 video

For Time:
40 Russian Kettlebell Swings @32/24 kg
10 Wall Ball Shots @9/6 kg
30 Russian Kettlebell Swings
20 Wall Ball Shots
100 DU
20 Russian Kettlebell Swings
30 Wall Ball Shots
10 Russian Kettlebell Swings
40 Wall Ball Shots

TC:16'

Walking lunges 4x30m
Dumbell row 4x8-8

with a running clock

A. 5 rounds for time

20 empty bar thrusters

15 burpees over the bar

10 toes to bar

5 pull ups

TC: 15 min

At the 20 min mark

B. 5 rounds for time

20 empty bar press (push press)

15 sit ups

10 push ups

5 burpee pull ups

TC: 15 min

Lämppä:

3 krs:

5 voima rive
5 raaka rive
5 rive
5 pystypunnerrus
5 Vapu
5 työntö

Työntöveto + Rive, polven alta + työntö (1+1+1 max)

1+1+1x70%, 1+1+1x75%, 1+1+1x80%, 1+1+1x85%, 1+1+1x90%, 3 x (1+1+1) x Max

Saksiin työntö, pukeilta/Tolpilta
5x2x70-80%
4x1x80-90%

EMOM 10

even : 5 High Box jumps
odd : 4+4 Dumbell press