EMOM x 8-12

1) machine
2) 5 clean pull +5 muscle clean + 5 hi hang clean
3) machine
4) 5 front squat + 5 good morning + 5 back squat

Deadlifts ( TNG )

4 x 10

Go Every 3:00

AMRAP7:
21 air squat
14 db snatch (22,5 / 15)
7 lat. burpee over db / line (jump over)
- rest 30s between rounds

HUOM! Molemmat metconit voit tehdä kaikilla päivän tunneilla.

4 Sets:
40 DU
30 WB 9/6kg
40 DU
30 DB Snatches 22,5/15kg
40 DU
- Rest 4min btw each set
TC 40min

3 sets:
AMRAP 1:
T2B
— straight into —
AMRAP 1:
Shuttle Runs 7,5m
- Rest 3min
AMRAP 1:
Handstand Walk (OR HS-hold)
— straight into —
AMRAP 1:
Shuttle Runs 7,5m
- Rest 3min btw

• T2B has to be in unbroken sets of 6+ and Handstand Walk has to be in unbroken 2,5m segments (scored as a rep)
• 10sec HS-hold is scored as a rep

2-3rounds:

40+40m s.a farmer carry
40-60s plank hold

EMOM 20:
1: 20m/20m Heavy Suitcase carry
2: 15 Russian Swings@32/24kg
3: 5-8 High Box Jumps (75/60cm)
4: 15 Weighted Sit-ups

Rx+: Band Resisted Swings @16/12kg

EMOM 8
odd: 6-8 strict HSPU
even: 1-2 legless / normal rope climb / 1/2 rope climb

Metcon (time)

For time:
Buy-in: 500/400m Bike erg

3 Rounds of:
15-12-9
Air squats
Ring-rows
Burpees

Cash-out: 500/400m Bike erg

Shoulder press 2x7