4X 4MIN ON/2MIN OFF
Alternating A&B

A)
-10m DB OH Lunge R
-8 Burpee Over DB
-10m DB OH Lunge L
-8/6 Cal Erg

B)
-8 DB Thruster
-6 Toes To Bar
-4 Shuttle Run

2 rounds
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
10m Seal walk
+
Build to workout weight for hang squat clean and push jerk
* Few sets of the other movements as you build up
+
@ workout weight
1 Wall walk
3 Hang squat cleans
6 Pull-ups
200m Run
4 Push jerks
8 (cal) SkiErg

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Bodybuilding/Strength

A) 4 Rounds:

• 10 Dual DB Z-Press *rest 60s
• 10-15 Bent Over Barbell Row (Snatch Grip) *rest 90s

B) 3-4 Rounds:

• 8-12 Seated DB Bicep Curl *rest 60s
• 8-12 Seated lateral DB Raise *rest 90s

C) 3-4 Rounds:

• 10/10 DB Bench Press (alternating arms, resting arm extended) *rest 60s
• 10-15 Legs elevated Ring Row *rest 90s

Metcon

EMOM 16:

1) 45s Ski Erg (VK)
2) 45s Burpee Pull Up
3) 45s Devils Press 2x35lbs
4) Rest

LÄMMITTELY
• kyykky - eteentaivutus
• lankku - lonkankoukistaja + lisko
• AKK - lankku - punnerrus
• lantionnosto + 5/5 jalkojen irrotukset pidossa
• sivulankku + kierto
• päinmakuulla käsien nostot 3 eri suuntaan
• pikkukarhu - rapunostot kurotuksella
• seinällä vk kanssa käsien työnnöt

VOIMA
Pystypunnerrus
8,8,6,6

EMOM 12
3 x mave
6 x penkkipunnerrus kp
9 x slam ball paiskaus
12 x linkkuveitsi

For time :

15m Dual DB Lunges
8 DB Over Burpees
30m Dual DB Lunges
6 DB Over Burpees
45m Dual DB Lunges
4 DB Over Burpees

TC 10

DB´S 22,5/15kg

Amrap 15 mins
5 Plate G2OH
5 burpee Box jump @60/50cm
5 wall ball @9/6kg
5 T2b

Add 5 reps to G2OH and Wall Ball After each round, the other Two stay the same 5 reps.

3 mins rest

AMRAP 15 mins
10 box step up with wall ball@9/6kg
10 Double under
10 push up
10 USA swing @24/16kg

Add 10 reps to DU and swing After each round, the other Two stay the same 10 reps.

FRONT SQUAT + SINGLE LEG RDL with ROTATION

5 +[5+5]@36%, 5 +[5+5]@45%, 5 +[5+5]@54%, fs-%, rest btw sets 2-3min

Paused Bench Press. Every rep. 2-3 sec on chest.

5 Sets of 4.

Go every 3:00

Maastaveto 2x4x85%

Etukyykky 3x6x80%
-etukyykyn maksimista

Pystypunnerrus istuen käsipainoilla 5x8-15