Sumo deadlift 5-5-3

70s on 20s off

Soutu
Kävely juoksumatolla
Kelkan työntö ja veto, lisäpainoina 25&50kg
Wall ball kevyellä pallolla, oisko ollu 4kg
Burpee broad jump
Farmer carry 16kg kb x 2
Lunges 20&30kg säkki
Ski erg

Complete as many rounds and reps as possible in 10 minutes of

• 6 lateral burpees over a dumbbell
• 12 dumbbell front-rack lunges
• 24 double-unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells

For time
15 cal row
21 T2B/hanging leg raises to 90°
21 KB Goblet squat 16 kg

Rest 1 min

12 cal row
15 T2B/hanging leg raises to 90°
15 KB Goblet squat

Rest 1 min

7 cal row
9 T2B/hanging leg raises to 90°
9 KB Goblet squat

Rest 5 min

4 rounds for time
60 DU / 90 SU
7 KB hang squat snatch left arm, 16 kg
7 KB hang squat snatch right arm
7 BMU/C2B/pull-up

Rest 5 min

7 cal echo bike
4 wall walk
9 KB swing 16 kg

Rest 1 min

12 cal echo bike
7 wall walk
15 KB swing

Rest 1 min

15 cal echo bike
10 wall walk
21 KB swing

Bench press ladder 40-100-40.
10 kg nostoilla

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Every 8 mins x 4 sets

200m run
16 KB Snatch (8/8) @24/16 kg
12 wall ball @9/6kg
8 burpee pull up (Sc: target burpee)
12 wall ball
16 KB Snatch
200m run

Remaining time is rest !

Kapea penkki Max5
-3vkn progressio, jätä varoja

EMOM 12 (Gymnastics capacity)

1) Strict toes-to-bars
2) Wall-facing handstand push-ups
3) Kipping toes-to-bars
4) Kipping handstand push-ups

Intent. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.

Movement options.
Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
HSPU (wall-facing) → Strict HSPU (facing away from the wall) → Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

400m run
120m lunges w/ wallball 6kg
400m run
100 squats w/ wb
400m run
80 box over step ups w/ wb
400m run
60 sit ups w/ wb
400m run
40 burbee wb to friend
400m run