EMOM12 (x6)

A) 10 Ring dip
B) 10 Ring row

One set of three reps

8 rounds for Time:

6 power snatch @40kg
6 box jumps @60cm
- rest 1min

• eli liiku terävästi, tarkoituksena kuitenkin että minsan levon aikana palaudut
• paino kevyt

In teams of 2 ‘I Go U Go’
3:00 for max Reps
1. Burpee Box Get Over
2. Double Under
3. Medball Sit-Up @9/6
4. Push-Up
5. PGTOH @20/15
6. Air Squat
7. T2B
8. Partner Assisted Handstand Hold
9. Goblet Lunges @24/16
10. Am Swing @24/16

A: Broad jumps 8x3
B: Deadlift 5rm
C: seated rows 3set
D: Bench press 3set
E: Cable shoulder flys 3set

800m Repeats

800m warm up at a conversational pace (no faster than 5:40/km), 90s walking rest

4 reps of:
• 800m at 4:20-4:40 target km, 90s walking rest

1km cool down at a conversational pace (or slower!)

Bench Press

5 Sets of 8, after each set 10 reps. gorilla rows

Go Every 3:30

3 rnds for quality 8/8 russian twist
3/3 KB windmill
"30"" plank "

deadlift 3xw @rpe9

Modattu hero wod Bolger

Cash in
5x
400m run
25 squat
With 7kg extra weight
—————————
30 sit-up
15 GHD
3x20 superman

Snatch

A) 3 Position Snatch
Find days technical heavy

• 1 Snatch (floor) + low hang + high hang

*kyykkyyn
*rest 2-3min between sets

B) For Time:

• 30 Snatch @42.5kg

*Drop and go

C) Snatch Pull

• 4x1 @110-120%

Back Squat

• 4x8

*1s pause pohjalla
*rest 3min between

Strength

3-4 Rounds

• 30m SB Bearhug Carry (Heavy)

rest 30s

• 10 Heavy KB Swing

rest 30s

• 40m Heavy KB Farmers Walk

rest 2min