E4MOM 2-4rounds:

1) 10-20 cyclist squat + bike
2) 10-20 ring row + row
3) 10-20 push up + ski
4) 10-20 kbs + echo or run

Target PK 2 / or nose breathing only / TOTAL 32-64min

EMOM x 10

2 power clean + 1 jerk

55-70% / BE FAST / DROP &GO

DEADLIFT

5-5-5-5 slow / controlled negative

• 3 box jump after each set f deadlift

E3MOM / 3+ rep in tank / selkeästi kevyemmät kuin viime viikolla

EMOM x 8-12

1) row
2) 5-10 ring row + hollow hold
3) row
4) 5-10 push up + plank hold

EMOM x 8-12

1) machine
2) 5 press + 5 push press + 5 jerk behind the neck
3) machine
4) 20-30s hollow hold

2-3sets:

10 Db bench press
30+30m s.a farmer carry

3sets: 15-25s ON / 40s Off

1) chin over bar / or rings
2) ring support
3) hollow hold

PYRI LISÄÄMÄÄN TYÖAIKAA +5s PER PITO VIIME VIIKKOON

4-5sets:

4 clean deadlift+ 3 hang power clean + 2 push press

easy&fast / not too heavy

For time:

50 DU
5 sandbag to shoulder
5 rope climb

50 DU
4 sandbag to shoulder
4 rope climb

50 DU
3 sandbag to shoulder
3 rope climb

50 DU
2 sandbag to shoulder
2 rope climb

50 DU
1 sandbag to shoulder
1 rope climb

Sandbag or D-ball weight / M: @50-70kg / W: @30-50kg

Target under 12min, time cap 16min

A)
EMOM 12 mins
Min 1 : 20 m sled push
Min 2 : 12/10 cal row
Min 3 : 15 wallball

rest 2 mins

B)
EMOM 12 mins
Min 1 : 200/180 m ski
Min 2 : 8-10 burpee box jump
Min 3 : 20 alt. Lunges

rest 2 mins

C)
EMOM 12 mins
Min 1 : 200 m run
Min 2: 20 m sled pull
Min 3: 20 m farmer carry