6 x alkavalla 90s
4 raaka rinnalleveto @70-80%, pikavoimaa eli touch n go

6 x 4 OHS
- leave 1-2 reps in the tank
- rest 3-4 min btw sets

EMOM12
1. Stealth pistol squat walk
2. Gymnastics swim (20sec front crawl / 20 sec breast strokes)
3. Air squat to pistol squat
4. Banded plank walks

https://www.instagram.com/p/B_uT1uPgRrH/?utm_source=ig_web_copy_link

Choose two of the following:

• 5 x 15 lying back extensions
• 3 x 15 heavy single arm kb swing (6 sets)
• 3 x 10 slow ghd back extensions
• 3 x 12 slow stiff legged deadlift with two heavy db´s
• 3 x 10 good morning

EMOM 21

Minutes 1- 7 : 3 Position Squat Clean ( High Hang - Hang Floor )
Minutes 8 - 14 : Squat Cleans ( Hang & Floor )
Minutes 15 - 21 : 1 x Squat Clean

Score : Last seven lift.

apuliikkeeksi 2x 8+8

Metcon (time)
3 rounds (each) for time of:

P1:) 1000/800m Bike
P2:) DL Hold/FR Hold/ OH Hold

M: 100/80/60kg N: 70/50kg/40kg
*Partner on the bike can only cycle when the other partner has the barbell in the hold lockout.

Accessory:
10-20 minutes of stretching/mobility work on one area of body.

Metcon (reps)

3 rounds for time:
10 Deadlifts @ BW
20 Sit-ups
40 Double unders

Timecap: 6 minutes.

Accessory:

Weighted lunges, 4 x 12 (6/6) - heavy
Reverse hyper, 4-5 x 10 - heavy

Metcon (time)

With partner 3 Rounds (each) for time of:

P1) 2000/1600m row
P2) 2000/1600m bike

Partner one starts from the rower and partner 2 starts from the bike. Once both are done with their set, the pair will change turns.

Timecap: 50 minutes

Accessory:

EMOM for 12 minutes of:

ODD: 8-12 Toes to bar or GHD sit-ups
EVEN: 6-8 Snatch grip push press BTN

Metcon (time)

With partner 6 rounds (each) for time of:

500/400m row
50 Double unders

Partner B can start rowing right as partner A is done rowing.

Timecap: 30 minutes

Accessory:

Windmill, 4 x 10 (5/5) - moderate/heavy weight
Russian twist, 4 x 20 (10/10) - moderate/heavy weight

Rest 1 min between sets