A)
3 rounds for quality
5x ( front rack reverse lunge left+ thruster + front rack reverse lunge right + thruster )
12 gorilla row (not alternating )

B)
AMRAP 13’
3-6-9-12….
double KB swing
double KB dead clean
double KB front squat
burpee over the KBs

C)
EMOM 6’
1: 12 crush grip biceps curl
2: 5/5 KB push / pull in plank

2-3 Rounds @ RPE 8 (2 RIR)

8-12/side Box step ups
8/side Single leg deadlifts
8/side Copenhagen plank lift-offs

3 sets of 2

Back squat, Rest 3:00-4:00 b/t sets

Build to heavy 2 (H2) @ RPE 8 (2 RIR)
+
3 x 2.2.2 @ 85+%H2 (RPE 8)

– Build to a heavy double (H2) with 2 reps in reserve.
– 2.2.2 = cluster set of 6 total repetitions: 2 reps, rack the bar for :10-:15, then un-rack the bar and do 2 reps, re-rack again for another :10-:15, then unrack and complete the final 2 repetitions.
– Start the back-off cluster sets @ 85-90%H2, then build up if bar is still moving fast (do these at RPE 8/ where the bar is still moving fairly fast).

Tessa Borodulin

Takakyykky 5x4 @72,5-75%
Pystypunnerrus 5x4 @72,5-75%

Emom 12:
1: 8 Barbell bent over row (vastaote)
2: 6+6 DB single-leg RDL
3: :40 Hollow hold
4: Rest

EMOM 10
1) Handstand walk w/ pirouette every 3m
2) Single-leg squats, alternating

Accessory:

40s on, 20s off x3 rounds
2) 1 arm farmers carry, L
3) 1 arm farmers carry, R
3) side bends with barbell

30 MIN

• 1 min erg
• 3 Wall walks
• 10 Alt hang clean and jerk 17.5 kg

Heti laji 2 perään.
Max kg in complex
1 Clean +
2 Front Squat +
1 STOH

For time
21-15-9
Dumbbell Snatch @17,5/12,5kg
Medball sit-ups @9/6kg
Timecap: 10 min