10 min Alternating EMOM:
Even min:
• 5 Deadlifts 275/185#
Odd min:
• Max Double Unders
Within the first minute, 5 deadlifts and rest in the remaining time. The next minute, complete as many double unders as possible. Repeat until time is up. Score is total double unders.
Goal: 300. Average 60 DUs per round to achieve this goal.

For time with a partner :
(You Go , I Go)
3 rounds of
5 rope climbs
15 Devil's clean @2x22,5/15kg
25 DB Box step over @50cm
35 DB Floor Press
45" syncro forearm plank
55 double under each person ( one at a time)
Timecap: 30 mins

FOR TIME (jaa miten haluat)

100 thruster @20/15kg
50 GHD sit ups
200 DU / 300 SU

4x
3 push press + 2 (split) jerk

Every 2min

• eka kolme vauhtipunnerrusta ja heti perään kaksi työntöä

CLEAN

1x4
2x3
2x2

squat clean

Every 2min

• lisää painoo kun toistot vähenee, voit myös lisätä toiseen settiin (esim eka 3reps 50kg, toka 3reps 55kg yms)

• Itsevarma aloitus

A) EMOM 12’
A: 12 Russian swing
B: 12 alt. Gorilla row
C: 12 KB pull through

B) 3 rounds
Bulgarian split squat 8/8
KB halo 12x

C) AMRAP 8’
10 hang snatch (R)
10 m OH walking lunge (R)
10 up down
10 hang snatch (L)
10 m OH walking lunge (L)
10 V sit up
10 HR push ups

Bench Press 6x7 @65% 1RM

Overhead squat OHS

1x3
2x2
4-5x1

Bodybuilding + Strength

Muscle endurance sets:

20-10-10-10

*rest 3min between sets
*20 reps @50-60% from 1RM
*sets of 10 @65-75% from 1RM

B) Bent Over Barbell Rows

E3MOM X6:

1-2: 10 Reps
3-4: 8 Reps
5-6: 6 Reps

*nouseva paino kahden setin välein.

C) Pull Up (Wide grip)

3x Max Reps (1-2 RIR)
*rest 2min between

D) Strict Press 3x10
*Rest 2min between

E) DB Hammer Curl

3x 15/15
*rest as needed

Metcon

15min C2 Bike (PK-VK)
On 3,6,9 and 12 complete:

• 10 C2B
• 10 Push Up
• 15 V-Up

+

15min C2 Bike (PK-VK)
On 3,6,9 and 12 complete

• 15m HSW (7.5m+7.5m)
• 15 T2B
• 4 Wall Walk

*pyörässä semmonen PK-VK kynnysvauhti.