3x80%
2x85%
1x90%
1x95%

Max reps Pull-ups then 50% EMOM

EMOM5
2 Pull-ups

EMOM30
10 DL 35/40kg
9/12cal Ski/Row
5 Front Squat
9/12cal Ski/Row
5 Squat Clean
9/12cal Assault bike

Chin up
Deadlift sadiv 12 min
1x 4 75 kg
5x 3 80 kg
5x 3 85 kg

AMRAP 10

2-4-6-8-10...etc
Push-Ups
Sit-Ups
Burpees
Air Squat

Complete @ increasing intensity
3-minute Row + 3-minute Ski-erg @ progressively faster pace each minute
+
2 rounds
8 Tension swings
8 Handstand shrugs
+
Deadlift
Build to working weight over 4 to 5 sets of 3 to 5 reps. Practise smooth touch-and-go reps as well as quick drop-and-go reps.
+
1-2 rounds @ increasing pace
9 Toes-to-bars
9 Wall balls
6m DB front rack walking lunges
6 Handstand push-ups
3 Deadlifts
3 Burpee pull-ups
90-seconds rest between rounds

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

3 sets at high effort:
30 s DB thrusters
30 s rest
30 box jump step downs
30 s rest
30 s dual DB devils presses
30 s rest
30 s bike calories
30 s rest

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

3 rounds for time:

20 bike erg
15 kb swing
10 kb goblet squat

VX7A