EMOM’15
1. 2-4 Bar muscle up
2. 2-6 Deficit HSPU (20kg)
3. 2 Rope climb

Weighted chinup 4-3-2-1 reps

“Uphill Sprints”

5-9 x uphill sprints, around 10-15sec.

Rest 2-3min between sets. All sets are close to maximum effort.

Remember to warm-up well, and cool down!

OPTIONAL COOL DOWN

EMOM x 9 MINUTES
MIN 1&2 - Foam Roll
MIN 3 - :45 Child's Pose

8 x 20s on, 10s off (vuorottele liikkeitä 1 & 2)

1. side plank hold (right)
2. side plank hold (left)

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

4-6rounds:
7min bike
3min run / or echo

PK 1-2, not too FAST !!!

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

3 min ON/ 90 sec OFF x 8 sets

5 Single KB Burpee Deadlift @24/16kg
5 Single Kb squat clean
10 KB USA swing
20 double under / 40 single under

Goal : hard effort in every 3 min

♠️♥️♦️♣️

Push press 4 RM, then max reps @ 90%

For Time [18 Minute Cap]:
75 Power Snatches 34 / 25 kg
150 Wallballs 9 / 6 kg to 10/9ft.   

*Partition However You’d Like