Row 5x1000/2min rest

Vauhti saa olla aika lähellä 500m vetoja mitä oot tehny, kokeile! Ei ole tarkoitus olla all out-treeni

5 Rounds
12 Snatch grip Deadlift
9 Clean
6 Push Press

Learning the Snatch form and techniques. Starting with a tall snatch to muscle snatch , adding a squat. Mostly done with an empty 20 kg bar with a few added 10 kg reps at the end.

20 MIN EMOM

With 2 dumbbells

1,3,5,7...: 10 Step-ups (rack anyhow)
2,4,6,8...: 10 Power cleans

Every 3 min for 3 rounds

30 DU + 1-3 ring MU / 5 jumping MU

3 min rest

Every 3 min for 3 rounds

30 DU + 5-10 m handstandwalk

1. Strict handstand push up X 3-5  OR 3 eccetric HSPU

5 x E1,5MOM

1. Practise
   10 min kipping HSPU / deficit kipping HSPU

2. Practise
   Ring MU / Bar MU / Kip dip

3. 5 min EMOM
   1 eccentric ring dip +10 sec hold at the bottom

Every 90 sec for 8 rounds each (24min)
Alternate between:

6x Front squat
Gymnastics complex: 2x t2b, 2x pull ups 2x C2B or 2x BMU (no re-grip)

Biking outside for 101 mins (37,4 km)

3 rounds
Row 85 cal (1000-1100 cal/h)
Bike 75 cal (900-1000 cal/h)

10 Min amrap

• 12 Wallballs
• 12 Toe to bar

SCORES TO BEAT

Beginner athlete: 3 rounds and 17reps
Average athlete: 5 rounds and 13reps
Advanced athlete: 7 rounds and 9reps
Elite athlete: 9 rounds and 6reps
Regional athlete: 9 rounds and 23reps