Buy in: 50 burpees

Emom 14
10 db box step ups
8 toes to bar

Buy out: 1km row

12'min Warm up

200m Run / Row
5 Pull-ups
10 Push-ups
15 Air squats
15 Kettlebell Swings
15 Sit-Ups

1) 10-15 cal (laite)
2) 8-12 Goblet Squat
3) 10-20 Sit up
4) 10 Up&Down
5) lepo

LÄMMITTELY

3:00-5:00 min tankopumppailu.
Sitten 3 kierrosta:
5 Tempausvetoa
5 Muscle snatch polvelta
5 Valakyykkyä
5 Snatch balance
5 Tempausta

---

Raaka tempaus + tempaus,
10 x (1+1) @ 50-60%
Nostot 2:00 min välein

Snatch hi-pull,
5 x 3 @ 105-115% tempaus 1RM

Takakyykky,
5 x 2 @ 50-60%
5s paussi pohjassa ekassa kyykyssä. Nosta 1:30 min välein.

---

BONUS
Apuliikkeet,

15:00 Minuuttia:
6-10/6-10 1-Käden kulmasoutu
10-12 Vatsalihaspyörä
20 Penkkipunnerrusta käsipainoilla vuorokäsin (yhteensä 20 toistoa, 10 per käsi)
12-15 Takareiden koukistus

:30s-:60s lepo liikkeiden välillä. Kevyehköt painot. Tähtää 3-4 kierrokseen.

2 Hang Cleans + 1 Cluster
• 1 complex at 65% of 1RM Cluster
• 1 complex at 70% of 1RM Cluster
• 1 complex at 75% of 1RM Cluster
• 1 complex at 80% of 1RM Cluster
Squat cleans.

A) 4 Rounds for time
12/8 (cal) BikeErg
6 Ring muscle-ups
Start part B @ 8:00

B) 4 Rounds for time
12/8 (cal) SkiErg
12 Wall balls @ 14/9kg
Start part B @ 16:00

C) 4 Rounds for time
12/8 (cal) BikeErg
10m Handstand walk
Start part B @ 24:00

D) 4 Rounds for time
12/8 (cal) SkiErg
6 Devils presses @ 2 x 22.5/15kg

Time cap. 6:00 for each piece

Ring muscle-up → Reduce reps (3 to 5 reps) → Bar muscle-up → Chest-to-bar or regular pull-up (6 to 12 reps)
Wall walk (3 to 4 reps)

Voima
Deadlift 5x2
-rest 2min
-nouseva paino

WOD
10min EMOM
3 ring row
6 worm push up
9 air squat
* (skaalaus 2,4,6)*

Partner Wod
AMRAP 30 (RELAY)

A)
10 One Handed OH DB Lunges
10 Alt. DB Snatches
3 Wall Walks

B)
10 Alt. Box Step ups
10 Alt. DB Cleans
3-6 Strict Pull ups

-Partner 1 does all of part A, then Partner 2 does all of part A. Same thing with part B (AA-BB)

-Continue till the clock saves you

EMOM x 8-12
1) row
2) bike

A:
Spitz snatch + squat snatch 8x1+2 @easy weight

B:
Squat snatch 5x2 @moderate-heavy weight