Plyometric

4 Rounds For Quality:

• 4/4 Front Foot Elevated Split Jumps (pieni stoppi toistojen välissä. Ei putkeen niinkuin videossa) -rest 30s-
• 3 Muscle Clean (build up) -rest 2min-

Power Clean

Build to days heavy 3RM Power Clean from blocks (above knee)
*Drop and Go

Into,
EMOM 5:

• 1 PC @days heavy 3RM (from floor)

Clean Pull

• 3x3 @110-120% From 1RM *rest 2-3min between

Metcon

3 Sets:

• 25 Cal Row
• 5 Rope Climb
• 25 American KB Swing @16kg
• 5 Wall Walk

• 25 WB

• Rest 3min between sets-

Accessory

A) 3-4x For Quality:

• 10/10 DB Preacher Curl
• 10/10 KB Gorilla Row

B) Optional 3-4x For Quality:

• 10 Standing DB Front Raise
• 10-15 Lu Raise

Strength

4-5 Sets Of:

• 6 FS (1s pause bottom) (2 RIR) -rest 1min-
• 6 Glute Bridge (heavy DB tai tanko) -rest 2min-

Gymnastics

• Max reps T2B test *laita tulos

-rest 3min-

EMOM 6:

-''X'' T2B (yks pitkä setti)

Accessories

A) EMOM 16:

1) 10-15 Heavy KB Swing (32-40kg)
2) 30-45s Chinese Plank (link)
3) 20m Heavy Sled Push
4) Rest

B) Core Tabata (8x20s on/10s Off)

• Heel touches
• Flutter Kicks
• Leg raises
• Hollow Hold

*eli kaks kiekkaa tulee näitä.

EMOM20, alternate between:

• X BMU or RMU, pick X
• Y cal on C2 bike or Echo bike, pick Y

5 min row 1km
2-5 minn skierg 500m
Deadlift 3x 70, 75, 80, 90, 95, 105
Kb swing 20 x 10kg
Sit up x 10
Pushup x 10

5 rounds:
6 burpees to plate
5 barbell "Bear complex"
(power clean + front squat + push press + back squat + push press)

Every 2 min x 6 sets (each):
A. 6-8 strict HSPU + 5-8 ring pull ups
B. 10-12 pistol squats + 8-10 strict T2B

For total reps

• 1 minute of row calories
• 1 minute of GHD hip extensions
• 1 minute of strict pull-ups

Rest 1 minute between rounds.

Post total reps to the comments.

Max calories in 5min

EMOM15
8 pullups
15 situp
5+5 box step ups