E2M for 16min
Back squat x3 @moderate weight ca 70-75%*
3-5 strict pull ups**
*Last set sub max amrap
**aim for a number you can do unbroken throughout the workout
+
5 rounds
30 sec amrap Ball slam
30 sec rest
30 sec amrap Row for cal
30 sec rest
30 sec amrap Push ups
30 sec rest

Focus: Warm Up To Power Clean Weight for EMOM then:
12 Minute EMOM of
- 20 D/U (L3), 10 D/U (L2), 20 Singles (L1)
- 3 Power Cleans (Score will be level and lowest weight used)

Metcon: 5 Rounds For Time
- 10 Burpee Box Jumps 24/20 All Levels
- 10 Alt Arm KB Snatches 55/35 (L3 & L2), L3 Scale as needed
- 10 Pull Ups (Work on butterfly Kipping or regular kipping depending on your progression level)

Score = Focus Level & Wgt / Time

Kuntopiiri 50 minuuttia

20 ilmakyykkyä
5 leukaa
4 raakarive TnG @50-60%
40 Russian Twist
10 Lapapunnerrus
5 silta

Venyttely

AMRAP 12
1,2,...,99 of
Hang squat clean 40 kg
Bar over burpee

Sumomave 4x5
Sumohypyt tangolla 3s pito alhaalla 4x5
(Matalalle boksille?)

Sivupotkut kiekolla 4x5
Negatiivinen jalannosto kyljellään 4x5
(Kaveri painaa jalkaa alas)

Sivukyykky 3sek pito alhaalla 4x5
Pingviinikävely tanko niskassa 4x10-20m

A,
Power Snatch + Squat Snatch + OHS
Find your 1 RM for the day and accumulate 5 work sets throughout

B,
For Time
60 Deadlift @70/47kg
30/17 assault Cal Bike
45 Hang Power Clean
20/17 Cal Bike
30 Push Jerk
10/17 Cal Bike
Goal: Sub 15 min

C,
Midline Accessory
4 Rounds
10-15 GHD Sit Up
30m Farmers Carry
Rest :90 sec between Rounds. Athlete chooses the weight on the farmers carry.Make it heavy!

Romae Bellum Qualification Workout”
7′ AMRAP of:
30 SU
15 Lateral Burpees
5 Power Clean @50 kg

EMOM 18

1 minute : 4 Ring MU (4Bar mu)
2 minute : 8 KB Swing 32/24kg + max reps HSPU
3 minute : rest

Samalla painolla koko setti

Valakyykky 3x3, 85 % tempauksesta

Viimeisessa sarjassa niin monta toistoa kun menee!