EMOM 30:
Minute 1: 45s Row moderate pace
Minute 2: 45s DB Hang Power Snatch 22,5/15kg
Minute 3: 45s Barbell Rows (42.5/30 kg)
Minute 4: 45s Echo/bikeerg moderate pace
Minute 5: 45s Double Unders
Minute 6: 45s Hollow Rocks

Death by Kettlebell swings
53/35#

Every minute add a rep. Must complete reps within the minute. Go until you fail to complete set reps within min.

0:00-1:00: 1 rep
1:00-2:00: 2 reps
2:00-3:00: 3 reps
3:00-4:00: 4 reps
4:00-5:00: 5 reps...... etc

Penkki eri oteleveyksillä 5x10x50-60%

Kulmasoutu 5x12

Suorinjaloin maastaveto 5x12

Vipunostot sivuille 5x15-25

Hauiskääntö 3x20

Bench press 5-5-5-5-5
Build up in weight. Goal is a new PR.
+
10-1
Strict pull ups
Ball slam

A,
Back Squat 1xMax Effort at 1.5x BW
Goal: 10+reps

B,
For quality:
3x8 L/8 R Cossack Squats, pick load
2x max rep hip extension on GHD (shoot for 20+reps)

C,
Every 1 min for 12 mins, alternating between:
20 Box Jumps @60/50cm
15 Burpees
5 Clean & Jerks @84/56kg

D,
For quality:
3x6 Eccentric Pigeon Squats
3x6 Dumbbell Pec Flies, pick load
Banded Shoulder Stretch, L 1:30/R 1:30

Eccentric Pigeon Squats- 6 secs negative and regular return
Dumbbell Pec Flies- 6 secs negative and regular return

3- Position Clean

5 x (1+1+1) x 78%

Power Jerk + Jerk

5 x (1+1) x 78%

Snatch Deadlift

5 x 5 x 105%

Front Squat

3 x 4 x 80%, 2 x 4 x 85%

4 RFT
25 wallballs 20/14
15 TTB
400m run

*sub 500m row

3:00 easy bike row or run

Then... 2 rounds
10 passthroughs
10 air squats

Then barbell warm up

Clean and Jerk waves
Rest 1:00 between sets
3@65%
3@70%
2@77%
2@85%
1@92%

Rest 2:00 then repeat

Tehdään kahdestaan aikaa vastaan. Toinen tekee toinen lepää.
100Cal Assault bike
120kg maastaveto x 40
Burpee x20 (yhtäaikaa molemmat tekee 10)
100x DU tai 200 singleä
20kg x2 käsipainoilla Thruster x 40
100Cal assault bike
T2B x40
20kg x2 käsipainoilla Devil press x 40
100cal assault bike (Toinen on lankussa ku toinen polkee, Jos lankku pettää sakkona molemmille 3x burpee ennenkuin voi jatkaa)

BULGARIAN SPLIT 3 X 8+8