For time:

30m Front Rack Dumbbell Lunge
21 HSPU
30m Front Rack Dumbbell Lunge
15 HSPU
30m Front Rack Dumbbell Lunge
9 HSPU

Dumbbells: 22,5/15kg

( 6 - 12 )

Emom 25:

10 Bar over burpee
10 Wallball 20/14
10 Toes to ring/bar
10 Pull up
1 min rest

3 rounds of:
8 Ab-wheels
10 Windshield vipers
8 Strict T2B
20 Cross crunches
8 Hollow rocks
30 Flutter kicks
Rest

Power clean 4x3 reps

Build to one rep max

• Do X hours of Mikko's triangle:
• Complete Y times EMOM39 (=sets) of row, ski, bike, rest
• Rest between sets as needed
• Score = number of calories accumulated on ergs

Front squat 4-4-2-2-1-1

Warm up

A) 4-6min easy erg

B) Front squat warm-up:
8-6-4-2 up to 70% 1RM

C) Chin-up warm-up:
3 rounds: 10 face pull + 6 ring row

Workout

A) Front squat
7x2 @75-85% 1RM

B) Chin-up
3x8-10
Rest 2-3min

Avustettuna voit tehdä kuminauhalla tai käyttää aputankoa.

C) 3-4 rounds
8+8 bulgarian split squat (DB's / KB's)
8-10 bench press
Rest 2min

40 DL bodyweight
15 bar over burbee
40 front squat 50 % bodyweight
15 bar over burbee
40 power clean 50 % bodyweight
10 bar over burbee
40 stoh 50 % bodyweight
5 bar over burbee
40 valakyykky tyhjä tanko

Timecap 40 min

EMOM, 20 min, 5 rounds
1. Bench Press, 5 reps
2. AB mat sit up, 12 reps
3. Barbell row, 8 reps
4. Deadbug, 45 sec work