16 EMOM:

1. Right arm with DB: 5 shoulder presses, 5 push presses, 5 push jerks, 15 m OH carry
2. 7 Burpee pull-ups
3. Left arm with DB: 5 push presses, 5 push jerks, 15 m OH carry
4. 1-2 legless rope climbs

10 EMOM:

5 front squats - samalla painolla koko treeni

60-70% FS max.

Tempo front squats

5 - 5 - 5 - 5 - 5

2s down, explosive up, 1s stop - no bouncing. 80% of 4 RM FS.

2-3 kierrosta:

20 deadbugs
10+10 single leg hip thrusts

”Tabata”
8x 20 sek töitö 10 sek tauko

Istumaannousu

Triangle EMOM 36 Work 0:45 / Rest 0:15 ( AMRAP )

Minute 1 : Row Calories
Minute 2 : Bike Erg Calories
Minute 3 : Burpees
Minute 4 : Rest

Every station same repetion, each round. ( calories & burpees. ex. 11 )

Active Recovery Workout 50 minutes :

Run 800m
Medball Russian Twist 30
Practice Kipping Movement 2-3 minutes ( Pull-up, CTB, BMU, RMU )
Bike 2000m
Single Leg Plank 0:30 + 0:30
Practice HSPU 2-3 minutes ( Kipping / Strict )

3x3 88% 1RM

5 Rounds For Time

400 meter Run
15 Overhead Squats 42,5/30kg

CAP 18

5 kierrosta, tauot 2 min. Kevyt paino

Rinnalleveto taskusta+työntö,
rinnalleveto riipusta+työntö,
rinnalleveto+työntö