3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

• Do X hours of Mikko's triangle:
• Complete Y times EMOM39 (=sets) of row, ski, bike, rest
• Rest between sets as needed
• Score = number of calories accumulated on ergs

Best of the day 1RM

3x10 min amrap

A: Max cal row
E2mom:
1 devils press
2 db front squats
3 db burpee deadlifts

1 min rest

B: Max cal bike
E2mom:
1 renegade row
2 db thruster
3 db powerclean

1 min rest

C: Max cal ski
E2mom:
1 man maker
2 double db snatch
3 db squat jumps

Start each amrap with the db movements

Push Press

A) Build to days technical heavy 5RM

B) 3x8 @70-80& From 5RM

*Rest 3min between

PUSH AND PULL

Amrap 10min:

2-4-6-8-10...
- Bar Dip/Parallette Push Up

1-2-3-4-5-6-7-8....
- Strict Pull Up

-150m Ski between rds-

Accessories

A) 3-4 Rounds For Quality:

• 10/10 DB Bench Press (alternating arms, resting arm extended)
• 10/10 Bent Over DB Row

B) 3-4 Rounds For Quality:

• 10-15 DB Skull Crusher
• 10-15 Seated DB Lateral Raise

Gymnastics

A) E75SEC X6:

• 1 Set of rMU

B) Ring Strength:

3-4 Rounds Of:

• 20-30s Ring Dip Hold *rest 30s
• 20-30s Ring Support Hold *Rest 30s
• 20-30s Chin Over Ring Hold *Rest 30s

C) T2B Test:

A) Max Reps T2B

*Rest 2min

B) E90SEC X5

• 1 Set of T2B (40-50% of Max Reps)

Accessories

A) 4 Rounds For Quality:

• 10/10 DB Bench Press (alternating arms, resting arm extended)
• 10/10 Bent Over DB Row

B) 3-4 Rounds For Quality:

• 10-15 DB Skull Crusher
• 10-15 Seated DB Lateral Raise

Amrap8:
10 cal row
10 air squat
5 inchworm*

-rest 2min-

Amrap8:
10 cal bike erg
10 ring row**
5 push up

-rest 2min-

Amrap8:
10 x shuttle run (1 väli on 1 toisto)
10 knee raise with plate at overhead***
5 burpee or down up to plate****

*amrap= as many reps as possible
= eli teet niin monta kierrosta kuin kerkiät kyseisiä liikkeitä annetussa (8min) ajassa, ja sen jälkeen lepäät 2min, ja teet taas seuraavaa amrappia 8minuuttia niin monta kierrosta kun vain kerkiät, ja taas lepäät 2min ennen viimeistä settiä :)

mittarimato
**rengassoutu
*polvennostoja paikallaan kiekko suorilla käsillä
***joko burpee tai kevennetty liike ja ylhäällä pieni hyppy kiekon päälle ja seuraavaan toistoon

Warm up
3 rounds:
2:00-1:30-1:00 machine
10 Active samson
10 air squat
5 inchworm to push up
5+5 spider stretch
10 glute bridge
10 scap pull up

1: Every 2:00 x6, vuorotellen a/b:
A) 8 back squat + 5 squat jump
B) 10 alt. Strict press + 5 strict press*
* ensin yhteensä 10 vuorokäsi pystypunnerrusta, ja siihen perään vielä 5 samanaikaista.

2: 10-9-8-7-6-5-4-3-2-1 reps of:
Ring row
Sit up
Wall ball
- tee ekalla kierroksella kaikkia liikkeitä 10, tokalla 9, kolmannella 8 jne..

45-60min Z2 Run

Pystypunnerrus 5x5x70%
-pystärin maksimista

Vipunostot taakse 3x20

Dippi x 3 x amrap
-optimi toistoalue 8-15

Rannekääntö tangolla 4x15