30min alkavalla minuutilla rauhalliseen tahtiin

1. 10 käsipainotempaus
2. 3-6 varpaat tankoon
3. 10-15 boksihyppy
4. 3-5 käsilläseisontapunnerrus
5. 10 pallonnosto olan yli
6. 5-10 leuanveto (tanko rintaan)

3rds
15 PC
60 DU

TC: 9 min

L1: 50/35kg
L2: 60/42,5kg

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Deadlift 4x5 reps V2

-eka viikko ja joka viikko koitetaan nostaa painoa vähän
-joka sarja samalla painolla

4x
E2MOM

4 Deadlifts (Aim for 85-90%)

Work for 40sec:
1) Row
2) Shuttle Run
3) Wallball
4) DU
5) Airbike

5-10 Parallette Pass trough,
5-10 Pistol squat,
5-15 TTR,
10-50 DU,
10m Banded March

EMOM 12
Alt.
(1) 3 Power Cleans + 3 Front Squats + 3 Jerks 60/40kg
(2) 8-12 Burpees

EMOM 9

20 WB shots 9/6kg
10 Power snatches 40/30kg
2 Rope climbs

L1: Normal rope climb (ei hyppyä kun alakerrassa)
L2: Legless climb

EMOM 24

1 min : 5 strict pull ups + 8 push ups + 10 pistols
2 min : 12 deadlift 120/80kg
3 min : 10 box over burpees
4 min : 10 db snatch (30/20kg)