Valitse keppi/painotanko/tanko - sellainen kuorma, jotta liike säilyy laadukkaana alusta loppuun!

5 rounds: QUALITY

10 HIP (dip) CLEAN HIGH PULL *full foot/flat-footed
5+5 FRONT SQUAT SPLIT JERK *etukyykystä suoraan saksiin työntö
10 CLEAN RDL
10 HIP NINJA CLEAN *no feet clean
10 CLEAN LIFT OFF *veto polven korkeudelle -- tasapaino koko jalalla - jalan työ - lähtö asennosta selän kulma ei muutu polvelle mennessä!

Rest between rounds 2min

TimeCap: 25min

1.
4 x 12 DB Incline bench press (heavy) + 10 Strict Pull-up

2.
4 x 12 Strict Dip + 12 Barbell row

3.
4 x 15-20 Push-up (varied positions) + 10 Strict Chin-up

4.
3 x 12+12 DB Bicep curl + Max tricep pull down

5.
3 x Seated DB lateral raises (max reps)

6.
3 x Banded Bicep curls (max reps)

7.
Core:
16min, 4x4 rounds, 40s work - 20s rest
1. Plank hold or plank march
2. One arm KB carry (24kg w/ band)
3. Side leg raise
4. Knee raises (dip position)

AMRAP 20
9 shuttle run (7.5m + 7.5m = 1rep)
6 strict handstand pushup
3 power clean, 65kg

E4MOM 5
1 DL @100% 5RM
rest ~30sec, then:
5 DL @70% 5RM

A) 5-5 mins practice
kettlebell arm bar
kettlebell bent press
- use light/moderate weights

B) EMOM 16 mins. (4 rounds)
1: 6 box jumps + 12 alt. goblet box step ups
2: 6 KB burpee deadlifts + 6 snatches
3: 12 sit ups + 6 clean and jerks
4: rest

C) 3 rounds
20-30” goblet wall sit with pulse
rest 1 min between rounds

E3:30MOM x6:
3-6 strict / negative / assisted pull up
6-10 s.a. kb hang clean
8-12 no-jump burpee

Target: Work 1:15-1:45, TC: 2min / round. Overall RPE 7-8.

OPTIONAL COOL DOWN
EMOM x 8 MINUTES
MIN 1 - :25 Elevated Calf Raises + :25 Tib Raises
MIN 2 - :50 Quad Foam Roll

Warm Up
3 min cardio + eläinliikkeet

Skill
Kipping Pull up Skills / HSPU Skills

Metcon
For 30-35 minutes
1.5 min cardio
6-8 kipping pull ups / ring row
6-8 wall ball shots @20/14lbs
10-12 v-ups
1.5 min cardio
6-8 hspu / box hspu
6-8 db snatch
20-24 Ukraine twists

Back Squat

8-6-4-2-2-2. Climb in Heavy

Go Every 3:00

EMOM 12

Minute 1 : 8 - 13 Wallball Shots
Minute 2 : 10-15 Push-ups
Minute 3 : 15 - 22 Sit-ups

Result is total reps.