4 rounds:
5+5 Spider man pushups (ala-asennossa polvi kohti kainaloa)
10 Arch rocks
5+5 Side plank with a reach-under (käsi vartalon alle ja kohti kattoa)
10 Hollow rocks
Rest

EMOM’6
From blocks
Snatch pull+Power snatch+Squat snatch

EMOM’10
Squat snatch+hang snatch

3 rounds as a super set
20s side plank R
20s side plank L
20s hollow hold
-rest 90s between rounds

5-10-15-15-10-5 reps for time:
• Hang Power Clean 95/65#
• Seated Dumbbell Press 35/20# (2)
Goal: 6 min.

A: SA KB Clean 8x2/arm
B: SA Lat transversal pull downs 3set
C1: SL hip thrusters 2set
C2: SA Kb rows 2set
D: Rkb swing 10x15
E: Supinated Db biceps curls 3set

OPTIONAL PK

45-60MIN PK JUOKSU

GYMNASTICS

A) E2MOM X6

• ''X'' rMU
• Easy ski rest of the time *koita saada taas enemmän ku viimeks, ku oli 90s välein. *

B) Ring Strength
4x For Quality:

• 1 Set of Ring Dips (kipping)
• 10-15 Ring Row (feet elevated)
• 20-30s Chin Over Ring Hold

*lepää max 1min liikkeiden välissä. Kiekkojen välissä 1-2min.

Bench Press

E2:30 X6

Set 1-2: 6 Reps (light-moderate)
3-4: 4 Reps (moderate)
5-6: 2 Reps (moderate-heavy)

Gymnastic Metcon

3 Rounds:

• 6 bMU
• 60 DU
• 6 Dual DB Hang Snatch 2x35lbs

-rest 3min when 3 rounds done-

3 Rounds:

• 3 Rope Climb
• 30 DU
• 6 Devils Press (same db set)

ACCESSORIES
2 Supersets, both 3-4x for quality. Rest as needed

A)
- 10-15 DB Z-Press
- 10/10 DB Row

B)
- 10-15 Seated Bent Over Lateral Raise (link)
- 10-15 Barbell Upright Row (link)

Seisten käsipainolla tai kahvakuulalla.

EMOM’40
1. 12/10 cal row
2. 8 C2B
3. 40 DU
4. 15 Wall ball 9/6kg
5. 5 C&J 60/40kg
6.Rest

5 sets for max reps

• 400/500-meter row
• 8 burpees over rower
• Max-reps alternating dumbbell snatches
• Rest 3 minutes between sets.

♀ 35 lb
♂ 50 lb