• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toes to Bar 7 reps

Rakkaudella Karjalasta
Sali kiinni

• 12 Min E2MOM of:
Ogni 2:00 x 6 sets:
Row 1:00 @ max Kcal

A:Snatch balance / btn push jerk +ohs up to heavy from rack
B:Power clean+squat clean + power clean +split jerk 3x4
C:Halted celan deadlift+ clean deadlift+ clean pull 4x3

Rest day!

3 x 5 V.4/120s

A: Hip power snatch+ btn snatch grip push press+ ohs 4x3
B: Clean pull+hip power clean+ low hang squat clean 4x 3
C: Every 30sec.Triple snatch pull tng 6x @90% of max snatch

For Time:
50 Burpee Box Jump Overs (24″/20″)
1 Mile Run
75 Power Snatches (75/55)
1 Mile Run
100 Meter Barbell Overhead Walking Lunge (75/55)

Kilos: 34/25

Laji 6: #betterlatethannever

Warm-up:

2 rounds:
· 200m run
· 10 Down dog – up dog transitions
· 10 cossack squats
· 10 pushups

Night Owl Special

For time:

Buy-in: 1000 m run (or walk, row/ski erg)

3 rounds

10 Handstand push-ups (scaling: feet on box/couch)
10 V-ups
10 Bulgarian split squats
10 Candlestick (reverse burpee)
10 Ground to overhead with odd object (e.g. loaded backpack)

Cash out: 1000m run (or row/ski erg

A/
21-15-9-21
DB Thurster @22,5/15kg
Burpee

TC: 10 min

B/
4 rounds of
5 Dbl DB burpee step up @2x22,5/15kg
15 HSPU
30 cal Row
60 DU

TC: 25 min