EMOM 18
1. 5+5 one arm KB thruster
2. x burpee
3. x box jump
→ start with 6-9 reps on burpees and box jumps, add one rep each round.

RestDay!

3-5rounds

3-10 strict pull up
20m banded side steps

Lämmittely ja mobility

Etukyykky

10min amrap
50 naruhyppyä
8 gtoh levypainolla tai pallolla

Loppuvenyttelyt

LU-
NEDI
A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

Run 200mt/Row 250mt
10mt Bear Crawl
20 Air Squats
30 Jumping jacks
20 Hollow Rock
10 Superman

B

A.
Ogni 3' per 15' (5 set):
2 Clean + 2 Front Squat + 2 Jerk

I primi 3 set = 1 rep @ 65-70% di 1RM Clean & Jerk
i set rimanenti = 1 rep @ 75-80% di 1RM Clean & Jerk

C.
Ogni 2' per 15' (5 set):
Clean & Jerk x 1-2 rep @ 85% of 1-RM Clean & Jerk

D.
Ogni 2' per 14' (7 set):
Front Squat

set 1-3 = 3 rep @ 70%
se4-5 = 3 rep @ 75%
Sets 6-7 = 2 rep @ 80%

E.
Ogni 2' per 16' (8 set):
1) 4 Power Clean + 10 Back Squat
2) 20 DU + 10 C2B

F.
AMRAP 12'
12 Pistol Squat
10 DB (5+5) Push Press 20/15kg
8 ring dip

Alkulämmittely ja mobility

Taito: Työntö saksiin

Wod: 10min Amrap parin kanssa tai tiimissä
100m soutu
5 burpee

Loppuvenyttelyt

WOD

10 rounds for time of:

15 Burpees

15 M / 10 W Calories Assault Bike

15 Wall Ball

Entry key 3200m row
➡️ With 1 ball all the time
160 wall ball (2 work together, 1 row, 1 rest)
120 pull ups ( 2 sync. , 1 keep the ball, 1 row)
80 air squat (3 sync. , 1 row)
Run to Arktikum stairs up with the ball. (3 run, 1 row)
40 T2B ( 2 sync. , 1 hang bar with ball in your knees, 1 row)
20 box jump over (2 walk sync. (1 ball), 1 front plank, 1 row)
Run together 800m

Best result: max meters row

🆘 Penalty if you drop ball: 5 burpees sync.

• 1 Set of:
Ring Muscle Ups max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps

For Time [22 Minute Cap]:
50 Kipping Handstand Push-Ups
50 Toes to Bar
50 Calorie Echo Bike
50 Dumbbell Box Step-Overs (24"/20")
50-ft. Right Arm Dumbbell Overhead Lunge 
50-ft. Left Arm Dumbbell Overhead Lunge

Dumbbells: 22.5 / 15 kg's

*Performed with 1 dumbbell overhead and 1 dumbbell in the front rack.