5 Sets with 2'min rest between

(2x) Double 1 1/4 Front Squat RPE 8-9

For Time:

A) 3 Rounds:

• 500/400m Row
• 10 KB Deadlift
• 10 - 15 - 20 Of: T2B, Kipping Pull Up, C2B

-Rest 3min-
Into,

B) 3 Rounds:

• 250/200m Row
• 10 Burpee Pull Up/Burpee 2 Target
• 30 - 20 - 10 : V-Up

Skill

E2MOM X6-8

• ”X” Reps Of Skill Movement
• easy recovery c2 bike

Skill movement: hspu, wall walk, box hspu, kipping pull up/c2b/t2b

Lifting Metcon

E6MOM X3:

• 1 Round Of DT
• 3 Rope Climbs
• 1 Round of DT
• 1 Rope Climb

Barbell @50-60kg
Dt: 12 DL, 9 Hang PC, 6 STOH

Strength Work

A) 4 Supersets For Quality:

• 10 DB Bench Press
• 10-8-6-4 Chin Up (add weight)

*rest as needed between rounds

B) 4 Supersets For Quality:

• 10-15 Seated DB Lateral raise
• 10/10 DB Bicep Curl

E2MOM X6

Set 1-2: 3 Reps
Set 3-4: 2 Reps
Set 5-6: 1 Rep

RX:
EMOM16
1. 8-10 strict t2b
2. 2 sets of HS walk

3. 1 set of DU

4. Rest

Scaled:
EMOM16
1. 4-6 strict t2b
2. 1-3 wall walk
3. 1 set of DU
4. Rest

RPE 2.5-3

Huom! Kevyt emom keskittyen liikkeiden laatuun. Skaalaukset: strict t2b->strict leg/knee raises du-> harjoittelua tai sinkkuja

-handstand +handstand walk
-hs strength

2 Rounds

10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
10 Box jump, step downs
+
Build to workout weight for the DB hang clean and jerks
* Practise few sets of the other movements in-between
+
Once through @ workout weight
10/7 (cal) SkiErg
6 DB hang clean and jerks, alt @ 2 DBs
6 Burpees over DB
10/7 (cal) BikeErg
6 Box jump-overs, 24/20″
6 Burpees over DB

35min bike
Every 5min:
3-5 bmu
10-15 ghd sit ups

• tavoite pysyä pk alueella, rentoo polkemista ja muppeja sisään

Dumbbell single arm overhead press
- 3 sets of 10-12 reps

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top