E4MOM, 8 rounds
400 m row
Remaining time easy bike/run

Kiihtyvä tahti, viimeiset 2-3 vetoa saa olla haastavia

Teams of 2!

AMRAP 12mins
30 Box Jumps @60/50cm
150 Double Unders / 250 single under
30 Wall Balls 9/6kg

Rest 2 mins

AMRAP 12mins
30 DB Hang Power Cleans @2x22,5/15kg
150 Walking Lunges
30 DB Push Press @2x22,5kg/15kg

Rest 2 mins

AMRAP 12 mins
30 Calorie Row
150 Abmat Sit-ups
30 USA Swing @24/16kg

*One person works. Split as desired.

Pystypunnerrus 12x50%, 8x60%, 6x70%, 3x3 (75-80-85%)
-pystärin maksimista

Vipunostot taakse 3x20

Kapea penkki 3x15x45-55%

Pystysoutu käsipainoilla 3x20

Db row

For time
200 Du
150 Wall Ball 6/9kg
100 cal row
50 T2B

TC 12min

Power Clean & Jerk

A) WU 3-4x For Quality:

• 8/8 DB Windmill
• 8/8 Cossack Squat
• 3-5 Seated Box Jump

B) EMOM 5:

• 3 P.C & Jerk

@70-75%
Into,

EMOM 5:

• 2 P.C & Jerk

@80-85%
Into,

EMOM 5:

• 1 P.C & Jerk

@85%+

Back Squat

• 2x3 @80-85%
• 3x1 @90%+

*rest 3min between

Metcon

WFP Event 3 Modified
For Time:

• 32 Cal Row
• 30 Toes to Bar
• 20 Heavy DB Snatch @25kg
• 30 GHD
• 32 Cal Echo

Bar Muscle-up Drills / Capacity

Bar MU drills – 2 to 3 rounds of:

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
8 Front support pops
3 Jumping bar muscle-ups with hip snap

– Rest 1.30 between roundS –

Back Squat 12,10,8

KOTKALAINEN

100 Am.heiluri
80 Tempaus
60 Rive+työntö
40 Thruster
20 ”navy seal” burpee

Clean and jerk

– Build to 1RM

– You can start working up doing 2s, then singles as an EMOM and as the load gets heavier, allow yourself more rest time between the lifts. If you miss the same weight 2-times, consider moving down a bit on the weight to get a good lift in before trying again (if you miss 3-times on any given weight, it is time to wrap it up for the day).