30s on - 30s off for 3 rounds:
a) air bike
b) sit up
c) kbs
d) rest
e) cal bike / ski erg
f) russian twist
g) db snatch
h) rest

Warm Up
3x40s easy/20s mod/10s fast cardio, rest 20s bwn.
then short mobility drills for few mins

WOD
Part 1
2 rounds
1.5 min cardio (45s easy&30s mod/15s fast)
12+12 bulgarian split squat
12+12 single arm db bench press
15 abmat sit ups

Part 2
2 rounds
1.5 min cardio (45s easy&30s mod/15s fast)
15 kb swings
15+15 single arm kb row
15 alt leg v-ups + 30 flutter kicks

Part 3
2 rounds
1.5 min cardio (45s easy&30s mod/15s fast)
10+10 windmill
20 cossack squats
20 banded good mornings (green or blue)

Warm up

3 rounds
1min erg
10 walking lunges
8 banded pull down
6 push-up to downdog

Workout

A) 7-8x/side deficit back rack reverse lunge
Rest 2-3min between the sets

B) EMOM9
1. 10-15 pendlay row
2. 10-15 DB bench press
3. Rest

C) 3 rounds
15-20s ring support hold
8-10/side dead bug
15-20s ring bottom of the dip hold
20 back extension

Rest as needed between the movements

Penkin testaus 21.2.2021

2x5

90-100%

15 min amrap,

5 handstand push ups (deficte optional)
10 Burpees
20 double unders

Emom8
1. 40Sec Erg
2. 5 Thruster + 5 kang squat with barbell/ stick
3. 10 Abmat sit ups + 4 Burpees
4. 6+6 Windmill with plate

Then:
Clean and jerk progression
+build up to workout weight

Movement prep:
2x
2 C&J
2 Bar facing burpee

Warm Up
3 min assault bike
then 3x
5+5 single leg rdl
5+5 clean&push press with db
10 ghd back extensions

Strenght
Emom 8
Power Clean + Push Jerk @70%
then
16 x 1 rep every 30s
Deadlift on 5cm raiser @60-65% of 1rm

Metcon
emom 4
5 thrusters @35/50kg (max 55%)
rest 1 min
emom 4
3 thrusters @40/60kg (max 65%)
rest 1 min
every 0,5 min for 4 mins (8 singles) (max 75%)
1 thruster@45/70kg

Accessory Work
3x15 strict banded pull ups (ainakin 5 toistoa jätä varastoon?
3x10 skull crusher @0-25/30-35kg
3x1min sb bear hug hold @68/45kg, rest 30-60s bwn.

Tee treenejä fiiliksen mukaan, lataile akkuja. Progressiot ei varsinaisesti jatku joten ei haittaa vaikka treenejä jäisi väliin.

EMOM 36

Minute 1 : 6 + 6 Dumbbell Row
Minute 2 : 10 Wallball
Minute 3 : 12 Hollow Rock
Minute 4 : 12/9 Calories Row
Minute 5 : 10 Dumbbell Push Press
Minute 6 : 10 Hanging Knee Raise