EMOM20
1. Pull skill*
2. Erg of choice
3. Push skill*
4. Erg of choice
5. Rest

Pull skill = RMU, BMU, C2B, Pull Up, Strict work
Push skill = Strict HSPU, Kipping HSPU, Box HSPU

*max 45 sec work

4 sets of
8 Deadlift @60-75%
4-8 Strict Chinups

E3MOM x5:
3 OHS (no pause)
- RIR 1 viimeisellä sarjalla

4 Rounds
20s Adduction bias side plank (R)
rest 20s
20s Adduction bias side plank (L)
rest 20s
20s Knee raise
rest 20s
20s V-up
rest 40s

Tuplanarutekniikka päivä 1

3 x 10s paikallaanhyppy ilman narua
3 x 20s naruhyppy
5 x 2 naruhyppy + 1 korkeahyppy
5 x 5 nopea naruhyppy + 5 hidas naruhyppy
10 x 2 naruhyppy + 1 tuplanaruhyppy

10 sets,
new set every 75sec
2 Clean & Jerks (reset to the second lift)

start at about 65% of 1RM

8 Rounds for time

35 Double-unders
7 Thrusters @42,5/30kg
7 Pull-ups
7 Bar-facing burpees

Time cap. 30:00

Deadlift

3-3-2-2-1-1-1-1

For time:

21-15-9
power snatch @40/30kg
box jump over

EMOM x 8

1) 10m walking lunge
2) 30-50s plank hold