EMOM 20
1) C2 15 cal
2) Pistol Sq 4+4
3) DU 50
4) HSPU 5
5 min rest
EMOM 20
1) Rope 1-2
2) SKi erg 10 cal
3) Bar Facin Burbee 10
4) Hang DB Snatch 5+5 @16 kg

go heavy

Floor press 4x6

40% 3 rep x 6
*Warmup bar 4 x 4

Warm Up
Bar 4 x 4

40% 4 reps x 2
50% 4 x 1
60% 4 x 4

(https://cdn.wodconnect.net/uploads/comment_upload/image/16054/13ba6363c5b14a385cd9061d1188ac359d1f39b788d95dbe6be0419d40bfce12.jpg)

AMRAP
20 T2B
40 DU
10 Squat clean (-1 Every round)
TC. 4 Min

Laita juokseva kello mene niin pitkälle kun pääset

A) 3 sets for quality of:
half kneeling bottom up press x 8-10/side
rest 1 min.
single arm single leg bent over row x 8-10/side
rest 1 min.

B) Partner workout
20 total rounds with double 24/16 kg

5 cleans
10m front rack carry
5 front squats
10m front rack carry
5 push presses

Time cap: 20 min.

*try unbroken rounds
**switch after full rounds

C) Jefferson curl to squat
3x5
slow tempo
rest 1 min. between sets

Voima
E3MOM, 4 rounds
4x Deadlift

WOD
16min EMOM
1.min single arm kb push press 7+7
2.min 20-40s dead bug
3.min shuttle run
4.min rest

A) E3MOM

8+8 gorilla row
8+8 shoulder press

Remaining time c2 bike

B)

5rft

8stoh
12cal bike

A:
Skill Primer
Pause Muscle Clean & Double Pause Split Jerk
(5-8 sets x 2+2)

*0:03 pause below knees
**0:03 pause in dip & split

B:
Tempo Clean Deadlift, Hang Clean & Pause Split Jerk
(8 sets x 1+1+2 / 60%-70%)

*0:05 from floor to hips
**0:03 pause in split