LÄMMITTELY
Aktivoinnit
2 x 45s./20s.
1. Seisten lapapunnerrus vk
2. ”ylätalja” vk istuen
3. AKK - vuorikiipeilijä
4. Pikkukarhu - rapunosto

Liikkuvuus
1 x 60s./liike
1. Lankku + lisko
2. Lonkka/lantio 3 eri suuntaa
3. Tuulimylly
4. Rullan kanssa rangan ojennus

VOIMA
Liikeparina
3 x 6/jalka askelkyykky paikallaan
3 x 10 dead bug + pull over

AMRAP 12min
5 cal laite
10 x etuheilautus kk
10 x pallon kanssa perhosvatsat
10 x goblet squat

Alternate A1 / A2

A1. Strict press, Rest 1:00 before A2
Build to heavy 5 (H5) (79-84%)
+
2 x 5 @ 90%H5
1 x AMAP @ 85%H5

A2. Meadows row – 3 to 4 x 8-12/side @ RPE 8 (2 RIR), Rest 2:00 before A1

12' AMRAP
5 dbl DB hang p.clean @2x20/12.5kg
5 dbl DB thruster
5 STOH
5 ttb

Power Snatch

3 Sets Of:
3 DnG Power Snatch @75%

*rest 90s between sets
Into,

3 Sets Of:
2 DnG Power Snatch @75-80%

*rest 90s between sets
Into,

3-5 Sets Of:
1 Power Snatch @85+%

*rest 90s between sets

Front Squat

• 3x2 @80-85%
• 3x1 @90%+

Intervals

E4MOM X4-5:

• 12/10/8/8/8 Cal Echo Sprint (ekalla kiekalla 12, tokalla 10, lopuilla 8)
• 3 SB Clean + 20m SB Bearhug Carry @50-60kg

Optional Accessory

3-4 Rounds For Quality:

• 8/8 Bulgarian Split Squat (2x DB)
• 15-20 Banded GHD Hip Ext.

*rest 2-3min between rounds

Ring muscle up

E2MOM, 5 rounds
1-6 x Ring MU
10-15 wall ball

Engine

A) 4.5km Row Completed As:

• 500m (85% Effort)
• 250m (Z2)

-Rest 5min-

B) 9km C2 Bike Completed As:

• 1km (85% Effort)
• 500m (Z2)

2-3 Rounds @ 2 RIR

0:30-0:40 Overhead dual KB carry
10-15 GHD hip extensions*
8-12/side Copenhagen plank lift-offs**
* You can weight these holding a DB/KB/medball or similar on your chest OR barbell behind upper back

Until 20, 30 or 40 reps

Set of Ring muscle-ups
800m Bike Erg

Intent. Work on your ring muscle-up capacity. Aim for a big (but not max) set each round, then recover while you’re biking. The bike should be at a fairly easy pace to allow you to recover in time for your next set. Aim to walk to the rings, jump up and go ( = work on your transitions). Keep chalk on the bike for a smoother transition.
Number of reps. Choose according to your ability, aim to be done in no more than 8 sets total.
Movement options.
Ring muscle-up → Seated ring muscle-ups

Barbell Prep (empty barbell)

5 – 3 – 1 of each:
Hang muscle snatch
Behind the neck snatch grip press
Overhead squat
Hang power snatch
Snatch balance
hang (squat) snatch

Deadlift

E3MOM X9:

• Set 1-3: 3 Reps @85%
• 4-6: 2 Reps @90%
• 7-9: 1 Rep @95%

Strength

A) 3x Superset Of:

• 8/8 DB Bent Over Row
• 10-15 Banded Face Pull

B) 3x Superset Of:

• 10-15 DB PullOver
• 15/15 DB Bicep Curl

C) 3x Superset Of:

• 10-15 DB Lateral delt raises
• 15/15 Single arm banded cross body tricep extensions

Core

4 Rounds:

• 3-5 Dragon Flag *rest 45s
• 10 Ab-wheel Rollout (Polviltaan) *rest 45s
• 20-30 Russian Twist (w/plate) *rest 45s