A)
3 sets of:
2/2 Turkish get up
10 double KB Turkish sit up
12 dead stop Russian swing

B)
In every 2:30 x 3
5x 1 single arm snatch + 1 press
12 double KB front rack alt. reverse lunge

C)
EMOM 9'
1: 16 alt. Gorilla row
2: 16 double KB thruster
3: 8/8 single arm hang clean

EMOM24:
a) pistol squat / pistol squat to box / banded / negative pistol squat / alt. step back lunge
b) HSPU / wall walk / feet on box wall walk
c) monostructural
d) rest / plank

Voit tehdä yhden tai useamman sarjan intervallin aikana. Työaika max. 45s / min.

2-3 SETS
8/8 DBL KB Single Leg RDL
12 SLOW Weighted Good Mornings*
8/8 Single Leg Glute Bridge-Up
-Rest As Needed b/t Sets-
*Option to use Plate, Empty Barbell, or Body Weight.

Tekniikkaa
Erilaiset heilautukset
Rive
Työntö/vauhtipunnerrus
Tempaus

"Turkulainen jumppa"
100 Etuheilautus
80 Rinnalleveto
60 Työntö/vauhtipunnerrus
40 Tempaus
20 Tuulimylly

EMOM 60 @ HR Zone 3

1 Minute : 6 Shoulder press, AHAP
2 Minute : Row
3 Minute : 10 Toes To Bar
4 Minute : Echo Bike
5 Minute : 10 CTB
6 Minute : Single CrossOvers

Deadlift

Build to a heavy set of 3 (H3) for the day @ RPE 8 (83-88%)
+
2 x 5-7 @ 85-90%H3

*split both side 3+3 *rack/blocks
3+3@up to RPE8 *could do 2-3 more reps,
then DROP SETS 3x[3+3]@-10% *target load of max ~71%, rest btw sets 3min

5 rounds for time:
300m Skillmill Run
20 KBS 24/16kg
15 Burpees
10 Box Jumps Overs 60/50cm
- 3min Rest btw rounds

Keep your HR moderate140-160. You should be able to recover during the rest and get your HR under 100 or less, on each round.

3 RND
15 X Trusters (95lbs)
15 X burpees

AMRAP 10
- Kippileuka x 10
- Punnerrus x10
- Rive 2KB x 10
- Russian twist x 20

15-12-9-6-3 FOR TIME
- Thruster 2KB
- Burpee DL