Emom 25
1. 7 rengastanko power clean (50-60 kg)
2. 15 askelkyykky KB eturäkissä
3. 10 Burpee box over
4. 5-10 Rattorin renkaan kääntelyä
5. Lepoo

Normal warm up

Then 2 rounds
10 beat swings
10 ring rows
10 box step ups

Partner WOD:
20 Strict pull-ups
50 Kipping pull-ups
80 Box jumps (30"/24")
110cal / 85cal bike
80 Box Jumps
50 Kipping pull ups
20 strict pull ups

EMOM 6 ( Amrap )

Odd : Max reps Russian Swing 32/24kg
Even : Double Unders / Single Unders

Workouts of the week 6 hours, x 4
Deload week

3 sets:
HS-Walk
- As many tries as you can
- Rest as needed btw sets
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4 sets:
10 HS Walking Steps (standing still), with spotter
- Rest as needed
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HS Walk around the box (feet on the box), left +
10 Shoulder Taps in High Plank
Rest 2min
HS Walk around the box (feet on the box), right +
10 Shoulder Taps in High Plank

Shoulder press 5x5 reps

125 min

1.WL
Clean - 8-12 x 1-2 @ 65 % + 1 RM
- 2 x 47.5-60
- 1 x 62.5-67.5

2.Strength
- Back squat
4x6x65
- Trap bar DL
- Leg press
- Hip thrust
3x12x60
- Rear kick
- Hamstrings
- Abduction

20 - 1
Choose movemet:
A. Bench press
B. Push up
C. Shoulder press
D. Dip

Start doining 20 reps, then 19 reps...goal is end the exercise to the repetition one. Starting weight/ scale is light/ easy.

Time cap 45 min.

In bench press you can start barbell (20/ 15 kg) and do 20 reps. Then add 1,25 kg both side and do 19 reps in 22,5 kg weigt.

10-9-8-7-6-5-4-3-2-1 reps for time:
• Box Jumps 30/24”
• Wall Balls 25/20#
• Deadlifts 225/155#
Goal: sub 10 min.

Seated shoulder press 2x5