EMOM 20
1) 5-15 Handstand Pushups
2) 8-15 Toes-to-bar
3) 4-6 Devils Presses
4) 15-20/10-15 Cal. On a machine
5) Rest

E3.20M x 4

4-4-3-3 V.1-2

Huom! 2s pysäytys kun tanko on noin 5cm irti maasta.

Bent over row 5 x 10. As heavy as possible.

Split Jerk 1RM

Find heavy of the day. Bar from the blocks or rack.

RPE 5, maximum effort.

AMRAP10
1 shuttle run (10+10m)
1 strict pull up/ c2b
2 shuttle run
2 strict pull up/ c2b
3 shuttle run
3 strict pull up/ c2b…

Back squat
1-1-1 work up to daily heavy
Then 1x max reps (-2) @80% H1

3 kierrosta takaolkapäille

6+6 jousiampujan rengassoutu
10 vipunosto takaolkapäille

The Pull-over

Technique for 20 min

Back squat

1x3@65%

1x3@70%

1x3@75%

1x3@80%

1x3@75%

1x3@80%

1x3@85%

SO 2:30

EMOM 10

2 x heavy thruster, climbing