Deadlift

A) Build Up To Days Heavy 2RM (älä ihan maksimeita)

B) 6x3 @80-90% from 2RM (E2MOM)

Strength

A) 4x Superset:

• 3 Weighted Chin Up (1RIR)
• + 10 Bent Over Barbell Row

*rest 2-3min between

B) 4x Superset:

• 10 Glute Bridge
• +30m Backwards Sled Drag

*rest 2-3min between

C) 4x Superset:

• 45/45s Copenhagen Plank
• +45-60s Spanish Squat Hold

*rest 2-3min between

3-4 sets:

3-10 strict pull up (2-3 RIR / controlled negative)

E6MOM x 5-7 rounds:

10 burpee
400m run
10 burpee

• remaining time easy bike or walk

TARGET MODERATE TO FAST RUN, EASY PACE BIKE OR WALK

8 x back squat light weight
8 x front squat light weight
Same weight
2 min rest
6 x back squat moderate
6 x front squat moderate
Same weight
2 min rest
5 x back squat moderate +
5 x front squat moderate +
Same weight
2 min rest
3 x back squat moderate ++
3 x front squat moderate ++

10 min AMRAP:
• 2 Dumbbell Snatch 50/30#
• 2 Box Jump 24/20”
• 4 Dumbbell Snatch 50/30#
• 4 Box Jumps 24/20”
• 6 Dumbbell Snatch 50/30#
• 6 Box Jumps 24/20”
… continue +2 rep pattern until time is up.
Alternate arms after each DB Power Snatch rep. Goal: complete round of 16.

5x Every 2min

1 power snatch
1 deep power snatch (syvempi power snatch)
1 snatch

Gymnastics

A) E2MOM X8

• 1 set of bMU or rMU
• recovery C2 Bike rest of the time

B) EMOM X4

• ”x” strict hspu

Into,

E30SEC X8

• 50% of above reps for the strict hspu

*ekassa osassa ylläpidettävä mutta haastava määrä. Jos stricti ei lähe niin kipillä

Metcon
For time:

2-4-6-8-10 Devils Press
20-18-16-14-12 C2B

Accessories

A) 4 Rounds For Quality:

• 45-60s Plank KB Drag Through
• 30/30s Half Kneeling Pallof Press Hold (polvi irti maasta)
• 15-20 V-Up

B) 3-4 Rounds For Quality:

• 20-30s Ring Support Hold
• 20-30s Ring Dip Hold
• 20-30s Chin Over Bar Hold

Jerk x1

C2 BIKE:

• 15 min (@PK-VK Kynnys)
• 3 min (PK Palauttava)
• 10 min (@VK)
• 3 min (PK Palauttava)
• 10 min (VK +)
• 3 min (PK Palauttava)

9'AMRAP
9 KB sumo DL high pull
9 KB frontsquat
9/9 russian twist