5 rounds:

400 m run
3 clean & jerks

Q7AV

30' EMOM
1: 10 box jump
2: 10 KB USA swing @24/16kg
3: 10 pull up/ trx row
4: 5 devil press @2x20/12.5kg
5: 8-10 dbl DB thruster

EMOM x 35 (7 rounds)

Min 1: 11 Cal Echo bike
Min 2: 9 Thrusters + 35 DU
Min 3: 11 Cal Echo bike
Min 4: 8 Sumo deadlift high pulls + 7 Lateral burpees over the bar
Min 5: Rest

*thruster + dl high pull @30kg

Snatch

A) E90SEC X5

• 1 Snatch pull + 3 Hang Power Snatch

@65-75% (build up)

B) E90SEC X5

• 3 Power Snatch (drop and go)

@75-85% (build up)

C) EMOM X5

• 1 Power Snatch @85+

Snatch Pull

• 3x1 (2s pause below knee) @100-110%

*rest 2min between

Back Squat

A) Build to days heavy 1RM

B) 2x3 @80-85% from 1RM

Accessories

A) 3-4x For Quality:

• 8/8 Double DB Bulgarian Split Squat rest 75s
• 8-10 Bent Over Barbell Rows rest as needed

B) 3-4x For Quality:

• 30m Bakcwards Sled Drag rest 75s
• 10-15 Banded Face Pull (1s pause) rest as needed

EMOM20
1: 10-15 sideplank clamshell
2: 10-15 sideplank clamshell
3: 8-10 split stance DL
4: 8-10 split stance DL
5: 30-40s plank + hip rotations

Amrap 1
Burpee

Deadlift – 4 x 3 @ 75-85%, go every 3:00

– Do your first set @ 75%1RM deadlift and then build up within the percentage range if you can

Strength

A) 4x Superset:

• 10/10 Bulgarian Split Squat (kb front rack tai käsipainot sivuilla)
• 10 Slider hamstring curl

*rest as needed between sets

B) 4x Superset:

• 10-15 Seated DB Lateral Raise
• 20-30 Banded Tricep ext.

C) 4x Superset:

• 10/10 DB Bench Press (vuorokäsin, lepäävä käsi suorana)
• 10/10 DB Hammer Curl

Metcon

20min AMRAP:

• 1km Row
• 30 GHD
• 500m Row
• 25 V-Up

Gymnastics
Ring muscle up progressions.

WOD
In 5min
Accumulate 3min of dead hang

*alternate every 2:00 between A and B.

A. 20cal row (focus on technique)

B.
-8 pull-ups
-8 push-ups