EMOM 12 week 2
Min 1: Seated DB/KB strict press 7 reps (3 sec tempo down)
Min 2: Deadlift 7 reps @70-75% 1RM
Min 3: Strict t2b 9 reps (3 sec tempo down)

20 min Amrap with partner

15 Unbroken American KB swings 28/20kg
12 Cal. Ski
9 T2B

Partner 1 completes 1 round then Partner 2 goes. Continue alternating rounds for 20mins.

5-5-3-3-1-1-1

Back Squat

5-4-3-2 (SO 2:00)
4-3-2-1 (SO 3:00)

Use heavy weight every set. Lift by feel if its good day try new one rep PR.

Choose 1 of the following ones :
21-15-9 reps / 15-12-9 reps / 12-9-6 reps of :
hang power cleans @60/40kg
burpee over barbell
DU "s (tuplamäärät suhteessa hang pc / bob )
- perform double amount reps of double unders after each round.
- means if you do 21-15-9 reps of hang pc and burpee over bar, you do 42-30-18 double unders.

4 Rounds for time:
20 x C2B pull-up
20 x Burpee box-over

Cap: 16 min
M: 60cm box
F: 50cm box

Scaled:
4 Rounds for time::
15 x Pull-up
15 x Burpee box-over

" I Go, You Go":
100 rounds:
1 Power Snatch (50/35kg),
2 Bar over Burpee,
3 Air Squat

8min
10 boksihyppy
10 etunojapunnerrus
10 yleisliike

2 min tauko

5min
10 kahvakuulatempaus
10 askelkyykky paikallaan taaksepäin askeltaen kahvakuula eturäkissä

Every 3 minutes

Tempo BS 3x6 reps V2
-3 sec tempo down
-sama paino joka sarjaan

3-5 High Box Jumps,
5-10 Straight leg KB/DB Sit-ups