A)
Emom 16
1) 45s Kone
2) 10 Thruster tangolla
3) 45s Kone
4) 5+5 Kp-tempaus
RPE 7-8

B)
Aikaa vastaan
200m Farmarikävely
10 Seinäpalloa
200m Farmarikävely
20 Seinäpalloa
200m Farmarikävely
30 Seinäpalloa
200m Farmarikävely
40 Seinäpalloa
RPE 8-10

C)
Jähy
Kevyt hölkkä tai kävely tai kone
+venyttely
RPE 3-5

-max reps
-rest as needed

E2mom x 8
- 1 squat clean + 1 jerk drive + 1 split jerk
@Build to heavy

-90s hang from the rope
-20 pike presses
-60s. seated L-sit
-20 pull-ups
-60m db OH walking lunges 15/10kg

IGYG

Partner Workout
FOR TIME ( Switch after a full round completed! )
40/32 cal row
6 rounds of “Cindy” (3/3)
40/32 cal row
6 rounds of Dumbell “DT” (3/3)
40/32 cal row
6 rounds of 16 DB Hang snatch + 32 DU (3/3)
40/32 cal row

Dumbell @22,5/15kg
Timecap : 35 mins

WARM UP
3 rounds with barbell
5 GOOD MORNINGS
5 POWER SNATCH FROM HIPS
5 SNATCH BALANCE

A1) snatch deadlift + snatch pull + 5x(3+3), find heaviest weight
B1) clean deadlift + clean pull 5x(3+3), find heaviest weight

C1) lantion ojennus ( boxi kyykky) 3x6 x raskas
C2) yhden jalan pomput (korkea) 3x(6+6)
C3) luistelu hyppy 3x8 (vuorojaloin)

Pause back squat 2x6

AMRAP6
8-12 dips
30s plank shoulder taps

R60s

AMRAP6
8+8 DBL gorilla row
30s hollow hold

R60s

AMRAP6
15-20 banded facepull
30s haning tuck hold

E90s x9 alternating ABC (3rds)
A) 8 BB floor press
B) 12-15 sideplank powell raise
C) 12-15 sideplank powell raise

4×3@25% bs-%, rest 2min