25/20 cal bike or row

2 rounds
10 good mornings
10 empty barbell deadlifts

Strength
Deadlifts
E2MOM x 6
10 reps @ 50% 1RM
weight stays the same throughout EMOM.

For time
21 15 9
Ohs 42.5kg
Ttb
Directly in
15 12 9
Thrusters 42.5kg
Ctb

Treeni 1
Warm Up
With Cardio Machine
3x40/20/10s , rest 20s bwn
then band pulls + hip activation
then some short barbell warm up of your choise

Clean&Jerks(15-20 mins)
build to heavy 2 reps, starting at light weight. Go every 1-2 min.

Emom 9 / 3 min rest and 6 min emom same movements

min 1 - Row or Air Bike x 20 seconds @fast pace
min 2 - Double DB Bench Press x 8-12 reps with moderate heavy weights
min 3 - KB Swings x 8-12 reps

Treeni 2
Warm Up
2 sets
1.5 min cardio machine
20m bear crawl
5+5m monkey crawl
3 inch worm with push ups
6 wall squat
12 walking lunges
15-30sec Active Hanging

Gymnastic
For Quality 15 minutes
3-4 sets
15-30 seconds of each hold and rest 20-40 sec bwn
Ring Dip Hold
Chin Over Bar Hold
Wall Walk Hold
Goblet Squat Hold

Metcon
15 min AMRAP
6+6 single arm db snatch
6+6 single arm db oh walking lunges
6-12 push ups (depending your ability to do them, choose "harder" way to do them)
12/15 calories of row/ski/run or 10/12 cal air bike

10/8 cal bike or row
Duck walk
10 Cossack squats
10 air squats
Duck walk
10/8 cal bike or row

Backsquat
E2MOM x 5
4 reps @ 80% 1RM

10 kierrosta aikaa vastaan

1 Ring MU
5 HSPU

Treeni ja jengit selvii paikan päällä :D

A: Öva bar Muscle ups
B: Armgång 5mx3
C: Strict chin ups 3x10
D: push ups 3x20

25 MIN AMRAP

• 20 Reverse lunges
• 15 Pushups
• 10 Ring rows
• 5 D-Ball over Shoulder 60kg

E2MOM 3
3 high box jumps OR max height WB

3 rounds
8 straight leg DL
12 bent over row
rest 1min between rounds