EMOMx40 (40s on, 20s OFF) (5 rounds)

1) power snatch @50/35kg (drop & go)
2) burpee over bar
3) run / shuttle run
4) rest
5) front rack lunges @50/35kg
6) bmu / c2b / pull ups
7) run / shuttle run
8) rest

löydä hyvä tasainen tahti
tän ei oo tarkoitus olla henkihieverissä tehty

Etuheilautus 3x15
-saa olla raskas

Maastaveto 3x2 (60-65-70%)

Pendlay row 5x3
-lisää joka sarjaan kuormaa

Warm Up

2 Sets
60 Sec Overhead Opener
45 Sec Pigeon Stretch (per side)
2 sets
1.5-2.5 min ski/row/air bike
6-8 kb bottom up press R/L OR incline cuban press x 8-12
6-8 single arm ring row R/L
30-45s ring push up plank hold

Strenght
4 x Supersets
5 tempo pause bench press @50-70% of 1rm
5 weighted chin ups @30-50% of 1rm
rest 2-3 min bwn sets

Metcon
2 rounds
6-8 min easy rowing + 30-50m sb carrying on shoulder R/L
6-8 min easy ski + 3-4 sets of 3-6 c2b pull ups, with 10-15sec rest bwn sets
6-8 min easy bike erg + 20-40m hs walking / 6-10 wall walks

vetotahdit/pyöritysnopeudet
soutu 18-22 s/m, hiihto alle 27 s/m ja bike erg 65-75 rpm

Etuheilautus 3x15
-saa olla raskas

Maastaveto 3x2 (60-65-70%)

Pendlay row 5x3
-lisää joka sarjaan kuormaa

every 90s x5
2 touch and go squat clean @65-75%

every 90s x5
2 touch and go split jerks @75-85%

5@barbell, 1@up to 80%, 2×1@85-90%, bs-%, rest btw sets 2-3min

3 sets of A and B alternating ( total 6x4 mins / 2 mins REST

A)
In 4 mins do:
Machine, 250/200 m
then in the remaining time, AMRAP of:
1 Rope Climb / Half rope climb
3 Wall Walks
6 Dumbbell Box Step Overs, 2x22.5/15 kg

2 mins REST

B)
In 4 mins do:
Machine, 250/200 m
then in the remaining time, AMRAP of:
6 Devil Press, 2x22.5/15 kg
9 Box Jump Overs, 60/50cm

2 mins REST

In 15 minutes:
3-4 working sets, for load:
3x (1 TGU + 2 OHS) (per side)
- Rest as needed btw sets

• So you'll do 1 Turkish Get Up and then at the top of each rep, perform 2 Single Arm Overhead Squats.