EMOM 5

5 x Front Squat@AHAP (floor)

• 3-3-3-3-3 of:
BB Shoulder Press
3 @ 9 RPE (-10% Load Drop)
80% 1RM 3 reps
85% 1RM 3 reps
85-90% 1RM 3 reps
75-80% 1RM 3-3 reps

Takakyykky 5x5@80%

Rive polvelta (pukit) 2x3@70%, 3x3@75%

Työntöveto 10cm koroke jalkojen alle 2x3@90%, 2x3@95%

Suorinjaloinen MAve 3x5@65% (takakyykky)

4x8 tempo

• 10 Interval of:
Run 1:00 @ > 90% MHR
Walk 1:00

E2M for 20min
1: 3 heavy Power Snatch + 5 bar facing burpees
2: 24/20 cal row

3 x 5 min AMRAP + 2 min rest

AMRAP 1.

3 strict handstand push ups (scale toes on the box)
7 box over burpees

AMRAP 2.

5 deficit kipping handstand push ups (scale knees on the box, deficit)
7 box over burpees

AMRAP 3.

7 kipping handstand push ups (scale on the box)
7 box over burpees

• 3 Round of:
GHD Sit Ups 25 reps
Handstand Walks 25 m

Back Squat 10-10-10 reps.
* First set with narrow feet, second set with wide feet, third set with normal feet.
* Add weight for each set.

Takakyykky 10x3@70%

Tempaus polvelta (pukit). 2x3@70%, 3x3@75%

Te-veto 10 cm koroke jalkojen alle 2x3@90%, 2x3@95%

Snatch Balance + Valakyykky

2x(2+1)@65%, 2x(2+1)@70% (valakyykky)