Kyykkyjen tilalla
4x3 rest 3min

10 min AMRAP:
• 2 Kettlbell Snatches 24/16kg
• 2 Chest-to-bar Pull-ups
• 4 Kettlbell Snatches 24/16kg
• 4 Chest-to-bar Pull-ups
• 6 Kettlbell Snatches 24/16kg
• 6 Chest-to-bar Pull-ups
… continue pattern until time is up. Goal: complete round of 15.

3 rnds:
10 cnj @40kg
10cal w-bike
10 frsq @40kg
10cal w-bike
15 dl @ 40kg
10 cal w-bike

Lämppänä
Korkea tempausveto+tempaus pp+vala
15,20,22,24,25

Tempaus x 2
Otm 90s x 10
25,27,29,30,32,34,35,35,37,36

Rive + vauhtipunnerrus + työntö
2+1+1
35,39,40,42,44,44,44,44

Tempaus allepudotus + vala
2+2 ja pudotus ykkösiä loppuun
15,25,29,31,34,35,35

Loppujumps
21-15-9
Thruster 15kg
Keinu
Superman

“Core Gone Bad”, EMOM for 3 rounds:
1) Strict T2B or Dragon flags
2) Ab-wheels
3) AMSU
4) Plank hold
5) Rest

6x

Every 2min

1 power clean with 2s pause at the knee + 1 hang squat clean + 1 jerk

• aloita kevyestä ja keskity laatuun

2-3sets:

10 cyclist squat
20+20s copenhagen plank

Bar muscle-up prep – 2 rounds

5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
3 Jumping bar muscle-ups with hip snap
8 Front support pops

3 rope climbs
15-12-9
T2B
Strict hspu
3 rope climbs

Tessa Borodulin

Takakyykky 5x4 @72,5-75%
Pystypunnerrus 5x4 @72,5-75%

Emom 12:
1: 8 Barbell bent over row (vastaote)
2: 6+6 DB single-leg RDL
3: :40 Hollow hold
4: Rest