EMOM’10
1.Min 3 rope climb
2.Min 20 DU

EMOM’10
1.Min 5 Bar muscle-ups
2.Min 10m Handstand walk

A,
Zercher Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
4 rounds for max reps and distance of:
max rep Jump Ropes, 1 min
max distance Handstand Walks, 2 mins
max rep Sandbag Ground-to-Boxes, pick load, 3 mins

Handstand Walks / Handstand Hold Practice

Goal: Complete at an RPE of 6-7 (rougly 70%) Treat this as a "skill" day with some fun sandbag work tossed in the mix. Load should be moderate on the sandbag allowing for steady movement. If possible, alterntate reps with a partner on the sandbag.

C,
For quality:
Banded Lat Stretch, L 1 min/R 1 min
Pec Stretch, L 1 min/R 1 min
Pigeon Stretch, L 1 min/R 1 min
Sprinter Stretch, L 1 min/R 1 min
Samson Stretch, L 1 min/R 1 min
Downward Dog, 1 min

A,
For time:
50 Bike Erg Calories
Single Arm Kettlebell Farmers Carry, pick load, L 30m/R 30m
20 L/20 R Lateral Med Ball Throws, pick load
20 L/20 R Kettlebell Front Rack Reverse Lunge + Press, pick load
50 Bike Erg Calories
Single Arm Kettlebell Overhead Carry, pick load, L 30m/R 30m
30 Russian Twists
20 L/20 R Single Arm Kettlebell Clean + Squats, pick load
50 Bike Erg Calories
Bottoms-up Kettlebell Carry, pick load, L 30m/R 30m
20 L/20 R Crossbody Muscle Snatches, pick load
20 L/20 R Single Arm Kettlebell Front Rack Lateral Lunges, pick load

Build the Base/Flow Workout

Goal: Complete at an RPE of 6-7 (rougly 70%)

Athlete chooses the weight. It should be light to moderate weight with focus on positon and quality movement with time under tension on most movements.

B,
For quality:
Foam Roll Quad, L 1:30 mins/R 1:30 mins
Foam Roll It Band, L 1 min/R 1 min
Roll/Smash Glute, L 1:30 min/R 1:30 min
Foam Roll Lat, L 1 min/R 1 min
Roll/Smash Tricep, L 1 min/R 1 min
Roll/Smash Upper Back, L 1:30 mins/R 1:30 mins

Työntöveto + rive 3+1
Rive + työntö 1+2
45kg saakka

Tempaus allepunnerrus
3/4 vala allepud.
1+1
Tempaus stop pp
34kg saakka, pari vimppaa lähti taas lenteleen ja raakaan

Vala 3RM
37kg

+loppujumps! 💪🏻

A) Clean

Clean, nousu nelosilla painossa ylös päin kunnes liike alkaa hidastumaan.
- 2 kertaa sama paino ennen lisäämistä
- Ei tng, ei saa pudottaa
- 20:00 minuuttia.

B) Clean pulls

Clean pull 4 x 4 @ raskain paino A -osiosta + 10-20kg
Ei tng, ei pudotuksia.

C) Weightlifting conditioning

15-12-9 Reps for quality & minimum rest of:
Snatch grip push press behind the neck. 60% of Snatch 1RM (heavyish)
Weighted lunges
High box jumps
GHD sit-ups

Harjoituksessa pitäisi olla raskaahkot painot ja sarjat pitäisivät tulla putkeen nippa nappa. Jokaisen setin jälkeen pitäisi olla kunnon polte sekä hapot lihaksissa.
Harjoitusta ei tarvitse vetää aikaa vastaan, mutta reippaahkolla tahdilla.
Box hypyt “ykkösinä” eli ei jännehyppyjä.

12 min amrap

• 3 DL 100kg
• 5 Burpees otb

row 500m then
Emom 12 (40/20s)
1: SU - värään suuntan
2: 4-8 strict chest to bar
3: 8-12kg KB press (KB on väärin päin)
4: sisäkierto kuminauhalla

---

Emom 45
(RPE6; zon 2-3 )
1) 3x Power Clean @60/40
2) 5 push up
3) 8 air squat
4+5) row/ski erg/bicke erg

A,
Zercher Carry 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.

5x 15m

B,
Single Arm Overhead Carry 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x L 15m ft/R 15m

C,
4 rounds for max reps of:
Partner 1 do:
1 Rope Climb
2 Shuttle Runs, 10 m
1 Rope Climb
Partner 2 do:
AMRAP of:
7 Dumbbell Squats @2x22.5/15kg
7 Toes-to-bars

Shuttle Runs- 10 meters down and back

Complete in teams of 2. Switch once the last rope climb is complete.

Goal: No more than :90 seconds on the climb and run segment

D,
4 rounds for quality of:
Banded Lateral Walk, L 7,5m/R 7,5m
15 L/15 R Side Lying Leg Raises
Single Leg Glute Bridge Hold, L 20 secs/R 20 secs

3-4 rounds.

10 sets for quality
2x push press + push jerk + 2x split jerk

Double KB
10-8-6-4-2
box pistol squat
single leg RDL
split squat

8-8-8-8-8
Z-press
gorrila row
floor press

Wod
Amrap 10’
1-2-3-4….
dead clean
drop clean
front squat
KB push-up
@double 24/16