EMOM 8':
1-3 Muscle up / banded muscle up

EMOM 8':
a) 10 Ring row
b) 5 Strict HSPU

AMRAP 16':
50 DU
40 WB
30 Box jump over@60/50cm
20 Deadlift@60/40kg
10 Hang clean@60/40kg

Tc 10'min

3 Rounds of:
10 Cals Ski
8+8 Half Kneeling single Arm DB Press
8 DB RDL
4 Inch Worms Push-up

Then 2 Sets of:
1st = 10 Push presses RPE 5
2st= 10 Push presses RPE 6

3 rounds for time of

800-m run
15 split cleans
3 legless rope climbs, 15-ft. rope

♀ 95 lb. ♂ 135 lb.

3 rounds
4 min AMRAP
21 deadlift
15 front squat
9 power clean
6 shoulder to over head

Rx 50 kg/ 35 kg

Rest 2 minute between rounds

E1,5MOM x 5

*6 x vauhtipunnerrus

6 Min AMRAP
9 burpee pullups
18 bar over jumps

Practice these Points of Performance for today's workout:
1. Figure out grip and stance for snatch
2. Practice transitioning feet from starting to finishing position
3. Strong rack lockout for snatch

Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. Air Squats - 50 reps
2. Jump & Land Drill - 50 reps
3. Snatch Grip Behind the Neck Push Press - 50 reps @ RPE 4-5
4. Overhead Squat - 50 reps @ RPE 5-6

RPE = Rate of Perceived Effort, on a scale from 1 to 10:
1-2 = Resting
3-4 = Warm-Up
5-6 = Technique Weight
7-8 = Working Technique Weight
9-10 = Maximal Effort

60min PK-vauhtinen soutu / pyörä

*kolmen minuutin välein voimisteluharjoittelua vuorokierroksin
A) Kippi / Kippileuka x 5-10 toistoa + 10 istumaannousua lisäpainolla
B) Käsilläseisonnassa tai lankussa painonsiirto / shoulder tap x 20 + 20 heel touches

Lepoja/ulkoilu, kevyttä juoksua

Penkkipunnerrus 5x5x60%
"Kahvakuulapenkki" 5x6-10
Kulmasoutu 100 toistoa, 10-20 toistoa per sarja. Vedä tanko rintaan samaan kohtaa mihin tanko tulee penkissä.
Hauista, koska on perjantai :) 3-5 sarjaa

For time

3 RDS
200m Run
30 Goblet Squat 16/12kg
30 V-ups

2 RDS
200m Run
30m kb utfall 16/12kg
30 push-ups

1 Round
200m Run
30 kb Thrusters 16/12kg
30 burpees