Maastaveto 10-10-8-8-6-6-4-4

EMOM 16
work for quality, 45s.
M1 HS walk
M2 muscle ups
M3 ghd sit up
M4 rest
pick reps so that you are able to perform clean reps

AMRAP

• 1 overhead squat
• 10 burpee box jumps
• 2 overhead squats
• 10 burpee box jumps
• 3 overhead squats
• 10 burpee box jumps

Continue until time expires, adding 1 overhead squat each round.

A,
Back Squat week 2 ( training max +10kg)
1x3@70%
1x3@80%
1x3+amrap@90%

B,
For quality:
20 Hip Thrusts

C,
Glute Ham Raises 2x max rep
Rest as needed between sets.

D,
3 rounds for quality of:
Sled Drag, pick load, 30m
Rest 1 min

E,
Every 1 min for 20 mins, alternating between:
odd min : 2 Ring Muscle-ups + 4 Handstand Push-ups + 8 USA Swings@32/24kg
even min: 5 Clean & Jerks @61/43kg

F,
For quality:
3x 20 Alternating Single Arm Dumbbell Rows, pick load
3x 6 WY Negatives
3x 8 L/8 R Half Kneeling Bottoms-up Kettlebell Press, pick load

Complete each work set at RPE of 6-7 of 10

3 x 8

Bike Easy 5:00
Echo Bike Easy 5:00
Run 400m Easy
Run 200m Fast

Emom 8
tee ensin leukapidot ja sitten rengaspidot

Pull up hold x4 (15-20 s)
Suorin käsin pito renkaissa (10-20 s)

A: Bench press 5-5-5+ @65-75-85%
B: Incline Db Bench press 2set @ 30° incline
C: Incline Db Bench press 2set @ 45° incline
D: Dips 3set
E: DB Shoulder flys 2set
F: Cable triceps push downs 2set

For time:

50 Box Jump Overs 24"/20"
1000m Row
50 Wallballs 20/14p ( 10/9 feet )
10 Rope Climbs
50 Wallballs 20/14p ( 10/9 feet )
1000m Row
50 Box Jump Overs 24"/20"

( 18 - 25 )

HSPU
EMOM 6 min

5-12 reps deficit hspu