45s on 45s off x20:
a) rope climb / ankle locks / lying to standing
b) iso-hold alt. db floor press
c) DU / SU
d) s.a. kb suitcase DL (~20+20s) (use heavy kbs)
e) rest

For time

75 american KB swing@24/16 kg
at 0:00 and every minute 5 toes to bar

rest 3 min.

50 dbl KB front rack alt. step back lunges@2x24/16 kg
at 0:00 and every minute 3 KB facing burpees

rest 3 min.

25 dbl KB hang clusters@2x24/16 kg
at 0:00 and every minute 1 wall walk

Time cap: 30 min.

E2MOM’12
2 Deadlift
2 Hang power clean
2 STOH

Max technically good set.

EMOM’15
1. 1-3 RMU
2. 8-10 Thruster
3. 40-60 DU
4. 1 leggles rope + 1-2 Rope climb
5. 12-14 pistols

Thruster pitää olla raskas. Mutta UB

Warm up

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

Workout

A) 4x6/side deficit back rack reverse lunge
Rest 2-3min between the sets

B) EMOM9:
1. AMRAP strict pull-ups
2. AMRAP push-ups
3. Rest

C) 3 rounds for quality
6-8/side DB see-saw press
10-12 DB lateral raises

[Deficit back rack reverse lunge](

)
[DB see-saw press](

)

30s on 30s off x16:
a) row
b) squat snatch
c) not row
d) power snatch

Target: Learn to keep good technique under some light / moderate fatique. Do every snatch rep as a single (i.e. DnG).

Basic Endurance 50 minutes :

20-22-24-26-28... Calories

Bike
Row
Echo Bike

LÄMMITTELY
Tekniikkatikkaat

CORE - LANTION HALLINTA
2 x 60s./liike
1. Seisten - lantion tiputus ja nosto
2. Vaaka kädet lantiolla
3. Nelinkontin - raajojen ojennus
4. Selin jalkojen lasku
5. Lantionnosto
6. Selin - jalkojen kierrot sivulle

AMRAP 10
10 Kyykky
10 Punnerrus
8+8 Kulmasoutu
3-5 Burbee

Find your days,
1RM Shoulder Press

Deadlift

5-5-3-3-2-2

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