5 challenging sets:
2 Snatch Balances + 2 OHS
- Rest 2min btw sets

5-15 min easy pace cooldown bike/ machine / PK1

Backsquat 5x6

AMRAP 7

10cal row
10 wallball
10 DB snatch @22,5/15kg

Tavoite hengästyä kohtalaisesti/reippaasti, jotta ei pääse nostamaan tempauksia "tuoreena"

3x4@80% of last week RPE10, rest btw sets 3-4min

Voima
E3MOM, 3 rounds
goblet squat x15

WOD
10min amrap
2 burpee
4 ring row
6 sit up
8 air squat
10 jumping jack

🖤🤍❤️💚

3x5 Tall Jerks
- Rest 2min btw sets
- Stay light and focus on technique

EMOM 15

1 Minute : 7 Strict Pull-Ups
2 Minute : 12 Push-Ups
3 Minute : 25 Air Squats

EMOM 8 (0:45/0:15)*
5 Cleans @ D-Ball 60/40kg
Burpee box jump overs, 24/20″ in the remaining time

– Rest 2:00 before -

EMOM 12**
1) Air bike for calories
2) Row for calories
3) SkiErg for calories
4) Rest

– Rest 4:00 before -

C) EMOM 8 (0:45/0:15)*
5 DB Devil’s presses @ 2 x 22.5/15 kg
Double-unders in the remaining time

– Rest 2:00 before -

EMOM 12**
1) Air bike for calories
2) Row for calories
3) SkiErg for calories
4) Rest

– Rest 4:00 between intervals –

• (0:45/0:15) = 45-sec work / 15-sec rest each work minute ** Aim for 2 calories/minute higher than you did when we tested Mikko Triangle 2 weeks ago. If you didn’t do the test, aim for 2 calories/minute higher than you think you could keep for the full 40-minute version.