Emom 16

1) 20-30s Lapapunnerrus
2) 5+5 Yhden jalan mave
3) 30-45s Kone
4) Lepo

Loppuaika:
Minihuolto olkapääliikkuvuus

Back squat

3 Sets of:
1 @ 88-94%1RM
– Rest 0:20-0:30 –
6 @ 76+%1RM

rest 3:00 b/t sets

Flow. 1 back squat @ 88-94%, rest 0:20-30, 6 back squat @ 76+%, rest 3:00 before next set

– These are “contrast” sets (the heavy single makes you feel stronger for the bigger sets).
– Each set is a: 1) heavy single, followed by a short rest and then 2) longer set of 6 (start @ around prescribed % and then you can go heavier each round)

Alternate A1/A2

A1. Push press – 5/4/4/3 @ 80+% (2-3 RIR), rest 1:00 before A2

A2. Strict chest-to-bar pull-up – 4 x 4-6 @ RPE 7-8 (2-3 RIR), rest 2:00 before A1

Partner Workout

For time :
Partner A : 60/45 cal row
Partner B : 12-9-6
Dumbell squat @2x15/10kg
Double Dumbell hang clean

Switch when both partners are done!
2 rounds each person!

3 mins rest

Partner A : 60/45 cal row
Partner B : 12-9-6
Alt Dumbell Snatch @15/10kg
Single arm dumbell thruster

Switch when both partners are done!
2 rounds each person!

Total timecap : 35 mins

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For time (timecap 10min)

• 4-3-2-1 Rope Climbs
• 15-12-9-6 Thrusters

Then

• 30m Kettlebell overhead walking lunges

RX

• ♀ 42,5kg, 2x16kg
• ♂ 60kg, 2x24kg

Masters 35–44

• ♀ 42,5kg, 2x16kg
• ♂ 60kg, 2x24kg

Masters 45–54

• ♀ 35kg, 2x12kg
• ♂ 50kg, 2x16kg

Masters 55-60+

• ♀ 2-1-1 Rope climb,12-9-6 @ 25kg, 20m Front rack walking lunges @2x12kg
• ♂ 2-1-1 Rope climb,12-9-6 @ 35kg, 20m Front rack walking lunges @2x16kg

”DEATH” BY TGU 10min
1, 2, 3, 4….
Alotat 1 toistosta, joka minuutti lisäät yhden ja kun et saa enää lisättyä, teet sitä määrää loppu ajan. Eli jos pystyt lisäämään neljännen mutta et enää viidettä, teet loput minuutit aina 4 TGU:ta.

AMRAP 20

12 T2B / kahap
12 Sumo mave + pystysoutu
12 rive + työntö (6/käsi)
12 maljakyykky

Pendlay Row 3 reps max

6 rounds for time:
3 Burpees
5 Double DB Thrusters
7 T2B
9 Double DB Cleans
12cal AB

Build up to days heavy:
3RM Bench Press