E3min x5
5-5-3-3-3 front squat
10+10 sideplank hip touch

EMOM9
1: sled push
2: 20 russian twist
3: 30-45s hollow hold

EMOM9
1: princess squats
2: 20 hanging crossing leg raises
3: 30-45s plank hold

For time:
100 burpees
TC: 10 min

Alternate A1 / A2

A1. Strict press, rest 1:30 before A2
H5 @ 3 RIR (80+%)
+
2 x AMAP @ 90%H5

A2. Pendlay row – 3 x 8-10 @ RPE 8 (2 RIR), Rest 2:00 before A1

– Build to a heavy five (H5) with 3 RIR (heavier than 80%1RM) for each movement, THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H5.

2 clean x 2 jerk / 6 rounds

EMOM x 40:
A) row
B) skierg
C) airbike

Etukyykky
4x3, nousu v1

15min 2-3 hlön tiimissä
30 cal
30 Kp-tempaus
15 Burpeeta

Lunges 10-8-8-6-8
Alternating lunges

Front squat

Warm up
3*60%
3*65%

3*70% x6

Squat clean every 2min 1 x 10