EMOM x10

1) 6-10 deficit hspu + press with stick
2) rest

Scaled / no deficit or use abmat if needed
Hspu:t korokkeelta tai ilman / heti perään pelkällä kepillä pystypunnerruksia rauhalliseen tahtiin

4 Intervals

AMRAP 7:00
500m Row
+
AMRAP in the remaining time
25 Wall balls @ 9/6 kg, 10′ target
10 Burpee pull-ups
50 Double-unders

AMRAP 7:00
40/32 (cal) Echo bike
+
AMRAP in the remaining time
10 KB hang clean and jerks @ 2 x 24/16 kg
5 Bar muscle-ups
10 Shuttle runs*

– Rest 3:00 between intervals –

• 1 Shuttle run = 7.62m out + 7.62m back

Bar muscle-up → 10 Chest-to-bar pull-up → 10 pull-ups

Feel/Pace. These are intended to be fast and hard but repeatable intervals. This means finding a pace you can maintain through the interval (and recover in time for the next one).
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.

Partner Workout
3 rounds of time
20 syncro dumbell alt. Hang Snatch@22,5/15kg
40 push ups on dumbell
60 air squat
80 double under
Split the reps evenly! You go, I go!

Timecap : 18 mins

REST 3 mins

Individual workout
2 mins ON/1 min OFF x 4 sets
1 round of dumbell DT @2x22,5/15kg
Max rep no push up burpee

BACK SQUAT:
E3MOM x 4
7-6-5-4

Assarit:
3-4 rounds
8 hip thrust
8+8 lunges w/ barbell
8-10 toes to rack
16-20 russian twist

12 day’s of munajahti
Have Fun! 🐣

1 round Run 

2+2 1-ARM DB Thruster
 (heavy DB)
3 MU / C2B / Pull up

4 OHS 45/30kg

5 (strict) HSPU

6 Hang power snatch 45/30kg

7 WB

8 T2B

9 cal Row / AB / SKI

10 HS Walk

11 GHD sit ups

12 Burpee to target

4 x 8

3rounds:
10 deadlift @80/60kg
10 ttb

rest 3min

2rounds:
12 power clean @50/35kg
12 pull up

rest 3min

1round:
16 stoh @50/35kg
22/16cal echo bike

Target 1. 5min, cap 7min
Target 2. 4min, cap 6min
Target 3. 2min, cap 3min

Maastaveto 3x1 V4-2-0
2x Farmarikävely 3 nostolla + 15m kanto

20-10-10-10