20 kierrosta aikaa vastaan:

• 20cal BikeErg
• 5/5 bulgarian split squat @20kg kiekko

EMOM 16'
1: 12 DL @60/40kg
2: DL hold
3: 6 Push Jerk
4: Barbell Front rack hold

EMOM40
- 6 deadlift @150kg
- 6 bench press @95kg
- 6 squat clean @75kg
- rest
*so total of 10rounds with 1min rest between rounds.

optional: 10-20min skillwork of your choice, for example hs-walk, mu’s

3rds, alternating a&b 3min on/2min off
a) AMRAP 3
6 huspu
12 dumpbell power clean (RX:2x 15/22,5kg)
18 airsquats

b) AMRAP 3
6/8 cal ski
12 db stoh (RX: 2x 15/22,5)
20 box jumps

accessory
3 rds:
10+10 pystypunnerrus käsipainolla
10x cuban press kuminauhalla
10x kauniisti hallittu low bar- leuanveto (lavat pysyy alhaalla, vastaote) 10x banded pull down (kokeile sinistä kumpparia)

Emom 8 min

power clean + clean

Emom 8 min

power snatch + snatch

linnamasters-treeni:

For time:
buy in:
5 rope climb
15-12-9
Row calories
Shoulder to overhead 40/60
-rest 5-

for time
40 wallball
40m db lunges 2x15/22,5kg
-rest 5-

for time
50cal ski
every 10 calories 25 du
(start with ski erg, finish with du:s.)

1) takakyykky 5x10x55%
2) KS 3min
3) WOD
4) veny

Hip Flow 2.0 video

5min Row/Airbike with nose breathing only
3-6 reps of Thoracic Flow 2.0 video