OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
1:00/1:00 Quad Roll
10/10 Single Arm Banded Lat Pushdown
10 Banded Upright Rows
-Rest As Needed b/t Sets-

Tee yksi lähestymissarja ilman painoja - 12 toistoa (6/jalka)
Tee tämän jälkeen 3 työsarjaa - 12 toistoa (6/jalka), lepää kierrosten välissä n. 60-90s.

20-minute EMOM (0:45/0:15)

1) AMRAP Single-under crossovers
2) AMRAP Wall balls @ 9/6kg
3) AMRAP Rope climbs
4) Rest

– 2:00 rest –

20-minute EMOM (0:45/0:15)
1) 8-18 (cal) Row
2) 8-18 (cal) SkiErg
3) 8-18 (cal) Echo
4) Rest

The pace should be “moderately hard”, where you could sustain each EMOM for a few rounds longer if needed.
Pick a number of calories on each machine that allows you to be consistent through the entire EMOM. Aim to move fast (but with control) on the SU crossovers, WBs, and rope climbs

EMOM 15, for max reps

Minute 1 : Burpees
Minute 2 : Squats with Kettlebell 24/16kg
Minute 3 : Hangin Knee Raise
Minute 4 : Row Calories
Minute 5 : Rest

1 AMRAP 7min
10 cal skierg
15 wall ball
20 DB push press 2x22,5kg

Rest 5min

2 AMRAP 7min
10m handstand walk
15 front squat @50kg
15cal bike erg

Rest 5min

3 AMRAP 7min
1 RMU
10 C2B
10 HSPU

Rest 5min

4 AMRAP 7min
15 thruster @40kg
10 BMU
Amrap bar faceing burbees

Amraps 1-3 you count every rep you do. In 4 amrap you only count your bar faceing burbees.

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

---

2 rounds 5 reps each
- front squat
- good morning
- Clean pull under
- high hang clean

---

5 Rounds for time

20/15cal Air Bike
10 Hang Power Cleans
10 Push press

Weight: 50/35kg

3 SETS FOR QUALITY
6 Up Dog to Down Dog
6 Alt. 3-Legged Down Dog
1:00 Rebound Pose
-Rest as Needed b/t Sets-

3 rounds of:
10 AMSU with plate
20 plate Russian twists
10 Situps with barbell (toinen pää lattialla, toinen pää kädessä)
20 Landmine twists
Rest

Double KB
10-8-6-4-2
box pistol squat
single leg RDL
split squat

8-8-8-8-8
Z-press
gorrila row
floor press

Wod
Amrap 10’
1-2-3-4….
dead clean
drop clean
front squat
KB push-up
@double 24/16

EMOM 12 min
1) behind the neck pull up
2) small circles
- small set of reps
- focus on technique