1: du's / 60 singles
2: 4+4 pistol squats
3: 2-3 wallwalks
4: rest

For time

• 7 hang power cleans
• 7 front squats

1. 40s row
2. 6-8 box step overs @light DB's
3. 10 toes to post
4. 40s bike
5. 6-10 alternating pistols / box lowers

20 tuck ups
30+30s side plank holds
20 tuck ups
60s plank holds
15 v-ups
30+30s side plank holds
10 v-ups
60s plank holds

A) Split press (WU)
- 3x4 with 3 sec pause with bar OH in the split

-Rest 60 sec between sets-

B) Tall Split jerk (WU)
- 3x3 reps with 3 sec pause in the catch

-Rest 60 sec between sets-

C) Split Jerk (Main)

• 8-10x1

Set 1 @75% and build up from there

*rest 90-120s between.

Strict press

E3MOM X5:

• 3 Strict Press

*RIR 0-1

Metcon

3 sets Of:

• 15 Cal Row
• 14 TTB
• 12 Thrusters @45kg
• 15 Cal Row
• 14 TTB
• 12 Power Cleans @45kg
• 15 Cal Row

-Rest 4 min between sets-

2x16' AMRAP, 3' rest w. partner
50 cal row
40 KB swing @20/12
30 ttb
20 one arm devil press @22.5/15kg
10 syncro push up

15'EMOM
1: 8-10 ring row
2: 6 dbl DB hang power clean & push press @ moderate
3: 10 burpee

AMRAP 7

2-4-6-etc. Wall walks
1-2-3-etc. Rope climbs

Power Clean

A) Hang PC
E2MOM X4

• 5 Hang Power Clean

*start @75% from 1rm and build up

B) Singles
EMOM x4-6

• 1 PC

*focus on technique. Not super heavy

Front Squat

A) Build to days heavy 3RM

B) 2x6 @80-85 from 3RM

Metcon
Competition workout

10min AMRAP:

• 1-2-3-4-5… Rope Climb
• 10-20-30-40-50 DU

*joka kiekka yks reppi köysiä, ja 10 reppiä tuplia lisää

Optional Accessory

A) Core 3-4rds for quality:

• 5-10 Dragon Flag
• 10/10 Pallof Press (1s hold arms straight)
• 20-30 Russian Twist

6* E2MOM: 3 Power cleans