EMOM 12 min.
1: 6/6 kettlebell snatch
2: 12 target burpee
3: 15/12 calories bike/row/ski
4: rest

-2 min. rest-

EMOM 12 min.
1: 6/6 kettlebell thruster
2: 12 box jump over
3: 15/12 calories bike/row/ski
4: rest

-2 min. rest-

EMOM 12 min.
1: 6/6 kettlebell front rack lunge
2: 40 “ gun walk @15/10kg plate
3: 15/12 cal. bike/row/ski
4: rest

Skills practise (pull-up, TTB, bmu, handstand etc)

---

AMRAP10

8 burpees
10 alternating DB snatches
X-reps skill of your choice

MAP5 + FTP 20

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Warm up(10)
3rds
20 jax
15 plyo
10 knee grab

WRK(20)
Complete the following on every minute for 20:00 minutes.
10 squats
10 jump rope
adjust the number of reps down if you cannot finish within :35-:40 seconds

Finisher
50 bicycles
1:00 quad stretch

70 - 80 Minutes @ HR Zone 2 - 3

7 Minutes Any Machine
Free HSPU Practice 2 minutes
2 Squat Snatch 70 - 80%

7 Minutes Any Machine
20 GHDSU

170 min

1.WL
A. Every 3 minutes x 4
3 x 1 Power clean into 1 Push jerk
x 70-75 %/ 2 reps in the tank
- 47.5 50 52.5 52.5

B. EMOM7
1 Hang squat clean + 2 High box jumps

2.Metcon
A. 5 RFT:
15 cal run
12 CTB
5 squat clean @ 75 % + - 55 kg

Times: 3.42, 3.38, 3.39, 3.39, 3.38

B. AMRAP20:
15 cal echo bike
10 Double DB hang snatch 2 x 12.5 kg
10 pull up
15 cal echo bike
20 Double DB hang clean & jerk 2 x 12.5 kg
10 pull up

Reps: 2 rnds + 30 reps

3.Strength accessory
A. 15 m sled push
- 2 x 80 kg
- 2 x 90 kg
- 10 x 100 kg

B. 3 rnds:
15 push ups
15 bicep curls
25 GHDSU

TEKNIIKKA
Tempaus

FOR TIME
Tempaus 10+10
Burpee box over x 1
Tempaus 9+9
Burpee box over x 2
J
N
E
Tempaus 1+1
Burpee box over x 10

RestDay!

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 3 sets of :
1:00 row or air bike
50 single unders
7 GTOH with plate
14 Plate hops
3 squat cleans, starting with empty barbell and adding weight each round close to workout weight.
4 burpees
Workout Prep
2 squat cleans @wod weight
4 bar facing burpees
18 double unders