Front squat 3x2

Chin up + ring dip

A)
3x6 chin up (vastaote)

B)
3x6 ring dip

• vuorotellen a&b
• käytä kumpparia jos tarvii

10*3 min

• 1 min erg
• 1 min KB swings 24kg
• 1 min burpees

For time w/ ~10kg weighted vest
30 push ups
30 air squats
30 KB swings 32/24kg
30 pull ups
30 DB hang clean and jerk 20/12,5kg’s
30 burpees
3000m run/row/ski
30 burpees
30 DB hang clean and jerk 20/12,5kg’s
30 pull ups
30 KB swings 32/24kg
30 air squats
30 push ups

3 hang clean high pulls
3 hang muscle cleans
3 front squats, tempo 53X1
3 hang power cleans to front squats (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders
3 hang (squat) cleans

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 sec hold at bottom, explode up, 1 sec hold at top

EMOM 10 ( Work 0:40 / Rest 0:20 ) AMRAP

Odd : Kettlebell Swing 16/12kg
Even : Burpees

Voimatempaus +vala
Tanko ja 20kg

Tempaus stopilla
25kg

Rive +vauhtipu+työntö 3+2+1
35kg asti

Pari takakyykkynelosta 45kg

Pystypunnerrus kolmosia
25,35,37

Romanian Deadlift

• 4x 8-10 Reps (1-2RIR) *rest 3min between sets

Metcon

A) E4MOM x4:

• 15 Cal Row
• 30 DU
• 15m Double DB Walking Lunge (2x50lbs)
• 10 Double DB STOH

B) E2MOM X4:

• 15 Cal Row
• 20 DU
• 10 Hang Clean (2x DB)

Accessories

A) 4x For Quality:

• 45-60s SB Bearhug Hold
• 15-20 GHD Hip Ext.

B) 3-4x for Quality:

• 10/10 DB Hammer Curl
• 20-30 Banded Tricep Ext

Partner workout
Amrap 25 minutes

5 synchro single arm DB devil's press 22,5/15
30+30m DB farmer's carry 2x22,5/15
10 synchro single arm DB hang power clean 22,5/15
30+30m DB farmer's carry 2x22,5/15
15 synchro single arm DB squat 22,5/15
30+30m DB farmer's carry 2x22,5/15
*Farmer carry is always 30m for both (YGIG)

Emom 36

Wall ball
Bench press
Db biceps curls
Kb swing
Dbl db box step ups
Plank hold

Work 30-40s