16'min EMOM

1) 12/15 Bike cals
2) 6-12 Dual DB Clean & Jerk
3) 14 Cossack squats
4) 2-4 Wall walks or Adapt

Every 2'min for 9 Rounds

Treenaaja - Kuntoilija

A.
10/15 Cal Run

B.
10 Push presses 50/35kg or HAP
10 Burpees jump over barbell or Step overs

C.
1 Legless rope climb or 2 Rope climb or Adapt

4 Sets for Quality

10+10 - 3 point single arm DB row
20 Banded Bicep Curls
10+10 Single arm offset Deficit Push-up
20 Banded Tricep Extensions

3 sets for quality:
Turkish complex (Turkish sit up + press + Turkish get up) x 2-4 (per side)
KB goblet cossack squats x 8+8
Plank hold x 30 s
DB Zottman curls x 8

90 s on / 45 s rest x 15 sets (3 each)
A. Row for calories
B. 6 wall balls 9/6 kg + 3 pull ups
C. Bike or run for meters
D. 3 dual DB power clean and jerks 15/10 kg + 6 box jumps 24/20”
E. rest

6 intervals for consistency (3 each):

A. In five minutes complete:
800 m run or 65/50 cal row or ski

B. 5 min amrap:
30 double unders
10 med ball cleans 9/6 kg
8 burpee pull ups

1 minute rest between intervals

Every 7 minutes for 35 minutes (5 sets):
750/650 m row or ski
30 double unders
15 KB swings 24/16 kg
10 dual DB box step overs

6 min on, 1 min off for total of 6 rounds (2 each):

A.
Ski for calories

B.
10 wall balls 9/6 kg
6 T2B
50 double unders

C.
15/12 cal bike
10 DB power cleans
8 box jump overs (24”/20”)

Tempaus 2 stopilla polven alla ja polven päällä 1 +tempaus1-2
29kg saakka

Rive 2 stopilla polven alla ja polven päällä + rive + työntö stopilla dipin pohjalla + työntö
25,30,35,40,44,45,49

Etukyykky kakkosia
35,45,55,60,65,70

Hauisreeniä loppuun

EMOM 40

1. Kb lunges
2. Pull ups
3. Front rack carry
4. Box jumps
5. Db bench press
6. Russian twist
7. Kb swing
8. Erg machine