AMRAP 8 RASKAS KUULA
- Russian swing x 20
- Maljakyykky x 15
- Kuulan siirto lankussa x 10+10
- Vuorikiipeilijä x 40

EMOM 12
- Hollow rocks x 30
- Rivekyykky 2KB x 12

AMRAP 8
- Rive+työntö x 20
- Sit out x 20
- Tempaus x 20
- Tähtilinkkari x 20

13-11-9-7-5 for time

Deadlifts @ 125/86kg
Burpee box jump overs, 24/20″

Time cap. 10:00

Pacing. How you approach this depends largely on how heavy the deadlifts are for you. Taking a quick break (or two) in the sets can still give you a fast time IF you can push the burpees. When you see a piece like this, think about how long a rep of each movement takes (burpee bxjo way slower than deadlifts). This means there’s more time to be made on the burpees than on the bar (as long as you don’t get stuck). So long story short, IF the deadlifts are quite light for you THEN go unbroken and push the pace on the burpees, IF they’re somewhat heavy THEN break them up (short rests) and push the pace on the burpees.
Tips. First rep will always be the hardest in a deadlift set, don’t be alarmed if that one starts to feel heavy off the floor. On the burpees, it’s most likely faster to step up (then you can go straight into the jump) vs popping up. ALWAYS go straight back down on the burpees once you get to the other side of the box.

Strict ring muscle ups

8 to 10 x 1-3, EMOM

Movement options (ring MU). Seated ring muscle-ups

Behind the neck split jerk + Overhead squat

6 to 8 x 1+3 @ 65-80%1RM OHS, go every 2:00-3:00

No foot snatch

2 x 2 @ 70%1RM snatch
2 x 2 @ 75%1RM snatch
4 x 1 @ 75-80%1RM snatch

6@up to RPE10 *could do 0-1 more reps, then DROP SETS 3x6@-10%
*target load of max ~77%, rest btw sets 3-4min

1) Squat Snatch+OHS -1+1x3/70-75%
2) Squat Snatchx2rep/70-75%
3) Squat Snatchx3rep/70-75%
4) Supersetx3
A)Banded Pause OHSx3
B)Snatch Deadlift (+Shrug)x3

3x500m högt tempo

WARM UP
20-30min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

E3MOM 5-8 rounds
1) 5-20m hs walk / scaled2-4 wall walk
* remaining time easy bike
2) 60m kb front rack carry
* remaining time easy bike

PK 1-2, not too FAST !!!

COOLDOWN
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

LÄMMITTELY
Liikkuvuus - 15min
- Sisä- ja aukikierrot
- Lonkkakoukistaja - pakara
- Lähentäjät

Aktivoinnit - 15min
- Pöytänosto - lantionnosto - raajojen irrottukset
- Nelinkontin lonkan pyöritykset, loitonnukset, ojennukset

VOIMAHARJOITTELU
10-12 RDL kp
8-10 landmine twist
6-8 bulg. askelkyykky - etujalka korotettuna

Merkkaa treenin tulokseksi RDL paino