EMOM 12
1. 6-8 Hang power cleans
2. 8-12 Goblet squats

AM: 50 min
Conditioning
EMOM40
1) 13 cal run
2) 13 cal bike
3) 13 cal row
4) rest

PM: 80 min
Strength
Back & chest
- Strict pull ups 13-11-9-7-5
- Bench press 4 x 8 x 40
- Incline DB bench press
- Cable row
- Cable flye
- DB press arnold
- Sa. DB row
- Face pull

Hertta = burpee
Risti = air squat
Pata = push up
Ruutu = sit-up

1 min rest every 5 minutes

For time:
10-15-20-25-30-25-20-15-10 cals
-Row
-C2 bike
-Ski

TC40

BACK SQUAT

Every 3min

3x @80%
3x @85%
3x @90%
3x @75%

Legs/Abs

Warm ups - 3 sets
15 Air Squats
20 Alt leg v ups
25 Superman

Superset #1 - 4 sets
A1., Back Squat - 12,10,8,6
A2., Back Extension - 12

Superset #2 - 3 sets
B1., Back Rack Backstep Lunges - 10/10
B2., Single Leg RDL w Double Kettlebells - 10/10

Superset #3 - 3 sets
C1., Banded TKE 15/15
C2., Hamstring Curl w Fitball/Machine 15

FINISHER - 25-20-15-10-5
Jumping Squats
Burpees

With partner

8min max cal row
2min rest
8min max cal bike
2min rest
1km run

2x EMOM8 - rest 2min between emoms, YGIG one minute at a time
4-6 burpee / up & down over bar (TC: 30s)
AMRAP power clean

Result: Total number of cleans

Snatch

7 to 10 x 1 @ 70+%, go every 60-seconds

EMOM10
Vuorominuutein (viisi sarjaa molempia)
1. 3 Lisäpainoleuanveto
2. 3 Lisäpainodippi