Osa CF Totalia.

EMOM9
1: sled push
2: 20 russian twist
3: 30-45s hollow hold

EMOM9
1: princess squats
2: 20 hanging crossing leg raises
3: 30-45s plank hold

Bench Press
• 1 set of 3 reps at 70% NT1RM
• 1 set of 3 reps at 77.5% NT1RM
• 4 sets of 3 reps at 82.5% NT1RM
• 1 set of 3+ reps at 82.5% NT1RM

E2MOM x 20
A) Row 375m/450m
B) 60 du
C) 30 Box Jumps
D) 30 Wall Balls (6kg/9kg)
E) Rest

Part of CF Total

Back Squat
• 1 set of 3 reps at 70% NT1RM
• 1 set of 3 reps at 77.5% NT1RM
• 4 sets of 3 reps at 82.5% NT1RM
• 1 set of 3+ reps at 82.5% NT1RM

Parin kanssa
5x6min 90sek huili erien välissä
1.
A) OH kävely 40m
B) Am. heiluri

2.
A) Askelkyykky kävely 20m
B) Sumo mave highpull

3.
A) Burpee hypyt 20m
B) Rive tupla kuulilla

4.
A) Ergo 15/20 cal
B) Farmari pito 2kb (raskas)

5.
A) Abmat sit up x 20
B) Lankku/hoover

10 rounds for time:
• 10 Mountain Climbers per side
• 10 Dumbbell Thrusters 30/20#
Goal: 10 min.

4 rnds for quality
3/3 aligator roll
5/5 hip airplane
8 banded lat pull down

10' EMOM
1: 3 deadlift @ rpe 8
2: 1-2 slow eccentric pull up

4 Rounds for quality

8-12 KB clean and jerks*
12-20 Single-leg squats, alt

– Rest 2:00 between rounds –

• Choose a challenging KB weight you can do at least 8 reps with consistently (e.g. 2 x 24/16kg (53/35lbs)). Do the CnJ from the hang or floor. Movement options. Single-leg squats → Pistols to a band → Box step up (only the working leg on the box), choose a height based on ability