A) Row and push
EMOM for 3 rounds
1. 20-15-10 DB Gorilla row
2. 10-20 push ups
3. 20-15-10 DB Box step ups
4. 10-20 anchored sit-ups
5. REST
Add more weight for gorilla row and box step up each round!
Maybe Start with 8/12,5 kg

B) a little sweat
YGIG
50 x wallballs 6/9 kg
50 x KB swings OH 16/24 kg
50 x abmat sit ups
50 x KB high pulls 16/24 kg
50 x plate GTOH 10/15 kg
50 x OH lunges 10/15 kg
50 x cal row
Put 10-20 syncro burpees somewhere
Time cap: 20 min

Vaihteluviikko

25min laadukkaasti

3-5 Korkeaa boxihyppyä
1-2 Köysikiipeilyä
6 C&J 2x KK
90s Kevyt kone tai hölkkä

** Strict Pull-Ups**

5-5-5-5-5

Go Every 2:30

21-15-9
15-12-9
12-9-6 reps of:
. Row (Kcal)
. Power clean (61kg)
. Bar muscle-up

2min on 1min off x5:
10 no-jump burpee
20 db snatch (15 / 10)
10 no-jump burpee
30 db dl (25 / 20)

Work 2mins, then rest 1 and continue where you left off on the previous round. Result is reps completed.

pallof press w. arm raise 3x6/6

bent over T raises 3x8

front squat 1RM

WARM UP

10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

E7MOM
4-7 rounds:
2000m bike ( moderate pace / not too fast )

COOLDOWN
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

Teams of two, split reps anyhow

80 KBS
60 Wall ball
40 Burpee box jump
100 cal erg
40 devil´s press
60 DB thruster
80 DB box step over

-time cap 30 min-

15 Minutes For Total Reps:
5 Minute Max Bike Erg Calories
4 Minute Max Air Squats
3 Minute Max Double Unders
2 Minute Max Toes to Bar
1 Minute Max Burpee to Target (6")

Find heviest 3 RM