5x5 varoilla

9'AMRAP
3 wall walk
6 burpee box jump
12 alt. DB snatch @22.5/15kg

3rnds for quality
5/5 dead bug
5/5 push up pos. banded pull through
5/5 one legged KB RDL (bilateral hold)

10'EMOM
1: 5 supinated grip bent over row @rpe 8
2: 20-30" hollow body rock

Iisimpi päivä, ollu kovaa muilua taas.

Engine

A) EMOM 32-40 (0:45on / 0:15off)

1) Echo for calories
2) Row for calories
3) SkiErg for calories
4) Recovery (walk)

*Alota iisimmin ja nosta joka kierros vähä vauhtia

STRENGTH

A) Alternate A & B
3-4 Rounds of:

A: 6-8 Strict dip (add weight if needed)

-rest 1:00 before B-

B: Strict chin-up 6-8 (add weight if needed)

-rest 2:00 before A-

E3MOM

1 power snatch + hang snatch

Every 5:00 for 5 rounds
400-meter run
– Each run effort in 2:30 or less.

EMOM 39, choose calories you can hit on every round in 45-55 seconds

1) row
2) ski
3) assault bike
4) rest

For time

• 5 rounds of
  • 12 push jerks (♀ 95 lb, ♂ 135 lb)
  • 12 back squats

Stimulus and Strategy
Today’s workout is just you and the barbell. This is also a repeat from earlier this year — look back at your score to help you better navigate today’s effort. The loading should feel moderate and allow you to perform at least 2 rounds unbroken. A short break between movements is totally fine, but some athletes may be able to finish the last push jerk, lower the bar to the back rack, and begin the back squats. If you follow the loading stimulus, the goal is to minimize rest and complete as many sets as possible unbroken. This workout should take less than 10 minutes. Some advanced athletes may be able to go sub-5. The barbell should come from the floor. Do not use a rack unless there is an injury or limitation.

3 rounds for time:
15 chest-to-bar pull-ups
25 hand-release push-ups
500-meter row

Tc 15min

Viimeinen pätkä! Jaksa vielä.