EMOM x30

1) C2bike
2) Sit-Up
3) Handstand Push-Up

5K Walk

Pulling

E3MOM X6:

Set 1-2: 5 Chin Up (Weighted)
Set 3-4: 3 Chin Up (Weighted)
Set 5-6: 1 Chin Up (Weighted)

Push & Pull

EMOM 16:

1) 2-3 Rope Climb
2) 45s Ski Erg (Moderate)
3) 10 DB Bench Press
4) 45s Ski Erg (Easy)

AMRAP 18

• 20 Cal Row
• 16 Box Jump Over
• 14 DB Snatch @50lbs // *12 Dual KB Hang Clean

*Kb jos käteen sattuu snatch

Accessory

3-4x For Quality:

• 10/10 DB Hammer Curl
• 10-15 BB/DB Skull Crusher

3 Rounds @ 2 RIR

8-12/side DB external rotations
8-12 DB Pull overs
8-12 Prone Y-raises

5x1+1+1x 50-70kg

Recovery circuit

4 rounds for quality
40/30 calorie Air bike
4 Bridge-ups
4 Shoulder rolls, alternate sides
40m Sled drag/push – light
8 e/side Half-kneeling bottom up KB press
8 Archer ring rows, alternating

Warm up: 10 min omatoimi

EMOM4:

1 clean pull
1 clean slow&fast
1 clean behind knee
1 front sq
1 jerk

CnJ x5 &85-95%

1 clean s&f
1 front sq
1 jerk

Assarit 3 rnds

30-60 sec plank
10 snach RDL
20-60s superman hold

4 rounds of:
5 Man makers
10 MB slams
5 Devil’s presses
10 MB over shoulders
Rest

DB bench press 12-15 reps
DB press 8-12 reps
DB fly 8-10 reps

Roe

RPE 3,5-4, 1-2 reps in tank/ set

1:30/0:30 of each @ increasing pace
1) Air bike
2) Row
+
0:30 Hang from bar
4/side Single arm KB hike clean
+
8 Scapula push-ups
8 Scapular pull-ups
8 Tension swings
+
Build to workout weight for KB CnJ and FR WL
* Practice few sets of chest-to-bars and toes-to-bars between sets
+
@ workout weight
12/8 (cal) Air bike
6 Chest-to-bar pull ups
4 KB Clean and jerks
12/8 (cal) Row
6 Toes-to-bars
4 steps KB front rack walking lunge