40min EMOM

1) 20 GHD
2) 45s Row
3) 10 Heavy DB Thruster
4) 1 Set of Deficit s. Hspu
5) Rest

E6MOM x 5-7 rounds:

10 burpee
400m run
10 burpee

• remaining time easy bike or walk

TARGET MODERATE TO FAST RUN, EASY PACE BIKE OR WALK

STRENGTH METCON
FOR TIME

10-8-6-4-2
- Bench Press
*rx 80kg, scaled 70kg

2-3-4-5-6
- Wall Walk

METCON

4X 2MIN ON/1MIN OFF
Alternating A&B

A)

• 10 Cal Ski + 2 Rope Climb

• Amrap: Echo Bike Cal (split)

B)

• 50 DU/SU + 3 Sandbag over shoulder

• Max reps: V-Up

BUILDING

4 ROUNDS FOR GAINS:

• 1 Set of Ring Push Up (1-2 RIR)
• 15/15 DB Hammer Curl
• 10/10 KB Gorilla Row

E2:00 x5
5 strict press
10 back squat
-liikkeet putkeen samalla tangolla

Emom15
1: 12 alt. Db hang snatch
2: 15 air squat
3: 12 mountain climber
4: max cal
5: rest

Clean & jerk alkuun tuplia ja loput ykkösiä.

power clean + paused push press + paused push jerk practice

7' AMRAP
5 power clean @ 40/30kg
5 lateral burpee
5 push jerk
5 bent over row

Romanian Deadlift 3x6 @ 80kg

For time
200 Du
150 Wall Ball 6/9kg
100 cal row
50 T2B

TC 12min

3 x 10