LÄMMITTELY

15 min ajan
5+5 tuulimylly
10 istumaannousua
10 lapapunnerrusta
5 mittarimato
10 kyykky (pelkkä tanko)

VOIMA
Takakyykky
10-8-6-4-2-4-6-8-10

Metcon

4 kierrosta putkeen:
25 punnerrusta
25 istumaannousua
10 dippiä

LOPPUUN:

5 x 15-20 lantionnostoa

In 5 min :
50 goblet squats ( KB or DB )
Remaining time AMRAP burpees

2 mins rest

In 5 min :
50 sit ups
Remaining time AMRAP DB snatches (alt)

2 mins rest

In 5 min :
50 reverse alternating goblet lunges
Remaining time AMRAP box jumps

2 mins rest

In 5 min :
50 single arm DB thrusters (25/arm)
Remaining time AMRAP Cal row

Snatch balance
3 @ 60%
3 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%

Build to a heavy push press & push jerk from the rack
Then 3 drop sets @ 80% of heaviest weight achieved

Front squat
5 x 5 - rest 90 secs in-between
Choose 8RPE load

Optional accessories
3 x 15 calf raises (machine or off a plate with weight)
3 x 10 Hamstring curl each side (banded if no machine)
3 x 15 GHD hip extensions

30 rounds for time

3 Burpees
2 power Cleans @60/45
1 ring MU

-rest 5min-

20 Rounds for time

3 Burpee box jumps
2 Thrusters @ 45/30kg
1 strict hspu

• rest 5 min-

10 rounds for time

3 box jumps
2 Snatches @ 60/45kg
1 BMU

TH reg. + shoulder mobility

4rnds for quality
3/3 scorpion
5/5 windshield vipers
5/5 plank pos. birddog

superset, 4x:
8/8 side plank rotations
10/10m one arm KB OH carry

AMRAP 20
Run 400m
20 Pistols
10 [Inch Worm Pushups](

)

Warm up(10)
100m run
10 high knees
10 jax
10 plank taps
10 big arm circles
10 cross body crunch
10 push ups
100m run

WRK(20)
WRK 3:00 REST 1:00 x5
10 body builders
100m run

Finisher
50 double crunch
1:00 samson stretch

10 Rounds
Min 1: 15/10 cal Row
Min 2: 12/8 cal Bike
Min 3: 10 DB step ups (lightweight)

30:00 min total time

3-5rds
12x air squat
12x push up
12x single leg v-up (scaled sit up)
12x burpee (scaled up down)
30s plank

** scaled**

Warm up
400m Run or 500m Row or 20 cal bike
Into
3 rounds
10 air squats
10 RKB swings

Back squat
E2MOM x 6
8@ 55% of 1RM
6@ 65%
4@ 75%
3@ 80%
2@ 85%
1@ 90%

*if you don’t have a 1RM pick weights light enough to start with that you can build on each round. Reps should be done unbroken each round.

To prepare for EMOM do at least 2-3 sets of 10 reps starting with an empty barbell building to 45% of 1RM