WARM UP
10-20min easy pace bike (NOSE BREATHING)

EMOM x 32-40
1) bike
2) 5-10m hs walk / 3-5 wall walk
3) bike
4) 30-60m D-ball carry

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)

2-3sets:

8+8 bulgarian split squat
45-90s D-ball hold

Back squat 10x5@65%

EMOM 36 min

12 WB 

3 MU + 6 pull ups

3. 14 pistol squats

3+3+3 m HS WALK

5. 12 HSPU

40 DU

7. 6 power snatch + 4 OHS 30/42,5 kg

8-16 T2B

9. REST

SNATCH from the blocks

Every 2min x5
3 snatch from the blocks @65-70%

• lisää viimekerrasta
• eli polven päältä (jos ei oo blokkeja niin rakenna esim levypainoista)

3 Rounds @ 3/2/1 RIR

10-15/side GHD biceps curls
10-15 Barbell skull crushers
10-15 Seated DB lateral raises

20s on / 10s off x8, alt. between a & b:
a) thruster
b) bar over burpee (jump over --> step over)

Tulos: Toistot yhteensä

12' AMRAP
5 ttb /hanging knee raises
7 cal row
9 double DB hang power clean @ 2x22.5/15kg

Partner workout (You go, I go)

For time
2000m row/ski or 4000m bike
60m DB walking lunge (30m each)
30 DB hang power clean and jerk
15 wall walk

rest 4:00

15 wall walk
30 DB hang power clean and jerk
60m DB walking lunge
2000m row/ski or 4000m bike

Rx: 2x22,5/15 kg
Time cap: 32:00

Walking lunge: farmers hold. Break it however you want (e.g. 15-15-15-15m)

Voima
E3MOM, 4 rounds
4x Deadlift

WOD
16min EMOM
1.min single arm kb push press 7+7
2.min 20-40s dead bug
3.min shuttle run
4.min rest