EMOM, 3 rds (12min)
1) 10 alternating kb snatch + ohs
2) 12 burbee
3) 5-15 pull ups (target long unbroken set)
4) 20-50 du

rintalihaksen käsittely lacrosse-pallolla 1min/1min
Optional accessory:
Use 5-15 minutes to practise your weakness (pistols, du’s, mu’s, wallballs, hs walk etc)

every 75 seconds for 5 rds:
5-15 huspu (you can try strict or deficit also if want)
-rest 3min-

every 2 minutes for 4 rds
1-3 excentric huspu, 4 seconds down (you can try decifict if want
-rest 3 min-

every 2 minutes for 3 rds
wall climb + 20s hs hold OR 8-20 shoulder taps

E2M for 16min
Tempo Front Squat x 4 reps @ 31X1
Build over the course of the 8 sets. Hit a heavy weight at the sixth set and repat that weight for sets seven and eight.
+
3rft
20 singel arm DB thrusters(10/each arm)
10 Strict Pull-Ups

21-15-9
Goblet squats 24 kg
Pull-ups

Weighted chin up 4x3x80%

Team race to cover 100km:
5km run
30km row
65km bike

Run 5km
Row and bike concurrently.

15mins of low intensity movement.

• 5-5-5-5-5 of:
BB Front Squats (tempo 33X1)
5 @ 9 RPE (-5%) (Load Drop)
65% 1RM 5 reps
70% 1RM 5 reps
75% 1RM 5 reps
70% 1RM 5-5 reps
(Tempo 33X1 = 0:03 eccentrica, 0:03 pausa in basso, X concentrica esplosiva, 0:01 pausa in alto).

Lepo/eilinen

Low hang clean pull 3x5