21 Thrusters @ 42.5kg/30kg
21 Kettle bell swing @ 24kg/16kg
21 push ups
Bike 1000 meters
15 Thrusters @ 42.5kg/30kg
15 Kettle bell swing @ 24kg/16kg
15 push ups
Bike 1000 meters
9 Thrusters @ 42.5kg/30kg
9 Kettle bell swing @ 24kg/16kg
9 Push-ups
Bike 1000 meters

Skills
+Emom 7

Aikaa vastaan "Elizabeth"

21-15-9
Power clean 60/40 kg
Rengasdippi

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)
+
2 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating

Deadlift
1. Work to today's heavy 8
2. 3 x 8 reps @70-80%

Double overhand grip and 2 sec negative every rep

10 min E2MOM:
• 1 Power Clean
• 1 Cluster
Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Start with 50% of 1RM for cluster and increase by 10% each round to finish around 90%.

Complete as many rounds as possible in 30 mins of:
12/9 Row Calories
8 Wall Balls, 9/6 kg,
4 Strict Pull-ups / sc:: floor supported pull up/ heavy ring row,

Goal: consistent pace, 15+ rounds

EMOMx25
1-2) 200-300m run
3-4) 1 round of ”DT”
5) rest

”DT”
12 deadlift
9 hang power clean
6 push jerk
@70kg/50kg

• paino niin, että ei tarvii saada ub, mutta kuitenkin haastaa

WEIGHTED PULL UP

4x6
Every 2min

2-3sets:

3+3 Turkish get up
20-30s GHD hip extension hold