10 min Alternating EMOM:
Even Min:
• 12/10 Row calories
Odd Min:
• Max Burpees over Rower
Start by completing a 12-calorie row for men, 10-calorie row for women within the first minute, rest in remaining time. Then in the next minute, complete as many lateral burpees over the rower as possible. Repeat this until 10 minutes is up. Score is total number of burpees over rower. Goal: 60

5 sets of 12, 10, 8, 8, 6 reps:
• Bench Press
• Bent-over Dumbbell Row
Weight: 50%, 55%, 60%, 65%, 70% of 1RMs. Use 2 dumbbells for the rows. Rest 2 min between sets.

Dumbell weights in the comments.

Warm-up
3:00 BikeErg @ easy pace
1:00 SkiErg @ easy pace
+
0:30-1:00 Hang from rings
5/side ATG Split squats
10 Kang squats
3-5 Pike compression slides
10 Box jumps
10 Burpees
+
Build to workout weight for wall balls, lunges and Devils presses
* Practice few sets of Toes To Rings /GHD sit-ups and box jump overs between movements

Clean & Jerk

A) 2024 Semifinals Complex:
In 15min Find Days Heavy:

• 3 cleans
• 2 front squats
• 1 jerk

*ei saa tiputtaa tankoa välissä

B) Back Off Sets:

E2MOM X6-8:

• 2 Squat Clean + 1 Split Jerk *DnG *2RIR. Tekniikka edellä

Front Squat

2 Waves Of 3-2-1:

1st Wave:

• 3 Reps @75%
• 2 Reps @80%
• 1 Rep @85%

2nd Wave:

• 3 @80%
• 2 @85% -1 @90%

*rest 2-3min between sets

Engine

32min On Echo Bike (PK+)

On 4, 8, 12 and 16 complete:
- 8 SHSPU + 16 TTB + 1-2 LLRC

On min 20, 24, 28 and 32 complete:

- 8 KHSPU + 16 V-ups + 2 RC’s

Gymnastic Work

A) Practice 1 skill for 15min
*for example: hsw, bmu, rmu, hsw, hspu

B) EMOM 12:

1) 45s Erg
2) 1 Set of Skill Movement (hspu, c2b, pull up, bmu..)
3) Rest

C) EMOM 12 Easy-Moderate Movement

1) 30-40 DU
2) 10 Burpee Box Jump Over
3) Rest

Ring Holds

3-4x For Quality:

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

For time

• 400-meter run
• 50 air squats

Complete as many rounds and reps as possible in 15 minutes of

• 20 double-unders
• 5 hang power snatches
• 5 strict handstand push-ups

♀ 105-lb barbell
♂ 155-lb barbell

Thruster kolmosia
15,25,29,31,34,35

Työntöreeniä, pään päältä, eestä

Alfatyöntö thrusterista työntöön
25,30,35

Voimatempaus + vauhtipunnerrus hartioilta te-ote 1+2
15,20,24,25,29,31,34

Tempaus lantiolta + vala 1+2
25,29,31,32,34,36?

Sally 30kg kyykky ja pallof press kumpparilla 3x10

Shoulder press 3x4, 1x9

WU
Juoksua ulkona, joten lenkkarit mukaan!

CF

20x
40sek on, 20 sek off
1. 2xKB C&J
2. Bike
3. 2xKB snatch
4. Bike
5. Bear hug carry
Rest 3-4min

20x
40sek on, 20 sek off
1. Lunge jumps
2. HSPU variation, ~2sets
3. Burbee box jump
4. BMU, 1-2sets
5. V-ups