Metcon (time)

For time:
50/35 calories row
40 Bar over burpees
30 1-arm hang clean & split jerk, alt. arms

M: 35kg DB
N: 22,5kg DB

Timecap: 12 minutes

Accessory:

Banded tricep pushdown, 100 reps - light
Banded pull apart, 100 reps - light
1-Arm plank on rings, 4 x 15-30s/arm

3 rounds for quality
8+8 One leg RDL with barbell 20/30kg
8+8 Half kneeling press
30+30s side plank hold
rest as needed,

Rinnalleveto 2,2,1,1,1 rakenna 90-95%

Alakavalla 2 min

EMOM 9 ( Amrap )

1 minute : Max. Reps. Overhead Squats ( floor )
2 minute : Plank Hold
3 minute : Rest

Barbell : 60/42,5kg
Masters 45+ 50/35kg

7 Rounds x Every 4:00

3 Back Squat @ 1,5/1,2 x BW
5 Shoulder Press @ 0,7/0,5 x BW
3 Wallwalks

4 rounds
10+10 db bulgarian split squat
- rest 90sec
8-10 shoulder press
- rest 90sec

• 3sec eccentric phase in both movements
• leave two reps in the tank

Advanced can do bulgarian speed skater squats

For time:
10 box over burpee
10 kb deadlift 32/24kg
80 m kb farmers carry
10 box over burpee
20 kb deadlift
120 m kb farmers carry
10 box over burpee
30 kb deadlift
160 m kb farmers carry

Advanced can do 30 kb deadlifts every round.

2 x 6min for quality / 2min rest between

A)
6+6 plate windmill
20+20sec 1-arm plank hold
6-8 hanging oblique twist

B)
20m double KB mixed front rack + oh carry (challenging weight)
12+12 KB side bend

3 x 7min work/ 3min rest

In 7min
run 800m
20 kb swing 32/24kg
rest of the time box over burpee

• rest 3min

In 7min
run 600m
20 kb swing 32/24kg
20 box over burpee
rest of the time t2b

• rest 3min

In 7min
run 400m
20 kb swing 32/24kg
20 box over burpee
20 t2b
rest of the time box jump

EMOM16 alternating:
1. 1 hang snatch
2. 1-2 rope climb/ 1 legless rope climb

• Use a challenging weight