EMOM x 8-12

1) machine
2) 5 snatch deadlift + 5 snatch pull+ 5 power snatch
3) machine
4) 5 snatch grip press + 5 snatch grip push press + 5 OHS

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

DL sets

For time:

3 rounds:
10 handstand push-ups
20 toes-to-bars

2 rounds:
10 strict handstand push-ups
5 rope climbs,15 feet

1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups

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

Hang snatch pull:
60 kg, 1,79 MPV, 1054 W
65 kg, 1,62 MPV, 1033 W
55 kg, 1,77 MPV, 955 W

1/4 Back squat:
115 kg, 1,43 MPV, 1613 W
110 kg, 1,42 MPV, 1532 W
120 kg, 1,23 MPV, 1448 W

Dynaaminen hyppy:
54,4 cm
53,5 cm

For time with partner
3 rounds of
30 Double KB deadlift @24/16kg (YGIG)
30 Double KB Push up (YGIG)
30"Partner assisted HS hold each person
Timecap: 12 mins

REST 3 mins

For time with partner
3 rounds of
30 syncro USA swing@24/16kg
30 box jump over @60/50cm (YGIG)
30" L-hang each person
Timecap: 12 mins

REST 3 mins

Partner Tabata for AMRAP
4 rounds ( total 8 mins)
20" amrap for Partner1 then 20" amrap for Partner2
Double under
KB Snatch @24/16kg
Goblet squat @24/16kg

Score: total reps of DU/KB Snatch/Goblet squat, log your score on whiteboard

5 sets of 10, 8, 8, 6, 4 reps:
• Seated Dumbbell Presses
• Deadlifts
Weight: 60%, 65%, 70%, 75%, 80% of 1RMs. Rest 1-2 min between sets.
Dumbbell weights in the comments.

Deadlift

A) Build Up To Days Heavy 4RM

B) 2-3 x 4-6 Reps @85-90% From heavy 4
*Rest 3min between sets

Upper Body Strength

A) Build up to days heavy 3RM Strict Press
+
1 Set of 4-6 Reps @90% From 3RM
+
1 Set of As many reps as possible @85% from 3RM

*Between every set of Strict Press:

• Single Arm DB Row

-8-12 Reps Each arm

Engine

1- 2 Sets of Intervals

A1 For Time:

• 20 Cal Echo
• 20 WB

• 20m DB Walking Lunge (2x50lbs)

• 2min Recovery Bike-
  Into,

A2 for Time:

• 20 Cal Ski Erg
• 15 Pull Up
• 15 Burpee To Target

-3min Recovery Bike-
*Repeat second time if energy