5 sets of 10 Pull-ups (anyhow)
- Rest :90 btw sets

IGYG, 10 Rounds each:
20/16cal AB
10 STOH 40/30kg

5 rounds for quality:
15m Double DB Walking Lunges 20/15kg (suitcase carry)
15 T2B
15 GHD Back Ext.
Rest 1:00 btw rounds

5-10-15-20…
Sandbag clean, alt. Shoulder
8 Up Downs

AMRAP 11

10 Box Jumps 24"/20"
10 Kettlebell Swing 24/16kg
10 Single Leg V-UPS

Seuraa videota ja tee samalla itse.

EMOM for 39 minutes
1 minute Row
1 minute SkiErg
1 minute Assault Bike
1 minute Rest

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Set a single number of calories and complete that amount of work each minute - every minute. This progression is to be completed once a week for the next 5 weeks.

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Set a target number of calories and complete that number of calories each minute through the entire workout (39 minutes not counting the last 1-minute rest). A common target for Rx-level athletes is 20 calories per minute for each station.

Score is the total number of calories completed (for example, if athlete does 20 calories per minute, they will complete 600 total calories for the entire workout).

Scaling

Reduce the number of calories per minute to a number which will be challenging to hold each minute for the entire workout.
Set a target number of calories and complete that number of calories each minute through the entire workout (39 minutes not counting the last 1-minute rest). A common target for Rx-level athletes is 20 calories per minute for each station.

Score is the total number of calories completed (for example, if athlete does 20 calories per minute, they will complete 600 total calories for the entire workout).

EMOM 5:
1: 5
2: 10
3: 5
4: 10
5: 5
- Be fast and explosive on every set!
- Rest 2-3min before your max set

1x 3+3 @60%
1x 3+3 @65%
2x 3+3 @70%

1x 3 @ kevyehkö
1x 3 @ lisää vähän
2x 3 @ lisää 2,5kg