EMOM 36

1. Am. Heiluri x 15-20
2. Askelkyykky x 15-20
3. Rive + työntö oikea käsi x 8-10
4. Rive + työntö vasen käsi x 8-10
5. Russian sit up x 10-15
6. Burpee x 8-10

1: 0:45 burpee over line
2: 15 goblet squat
3: 20 kb swings
4: 10 T2B's / kipping leg raises
5: 10 push-ups

Alkulämppä leikki
Reaktiopeli

Mobility

4x 6 Leukaa

WOD emom 9
1) 1-3 Köysikiipeilyä
2) 4-6 Valakyykkyä
3) 45s Viivajuoksu

hip & spine mobility

partner assisted pancake stretch "3x20"" hold"

push up pos. one legged hip CARs 4x3/3

Copenhagen plank arm raises 3x8/8 (optionally w. 2.5kg plate)

half kneeling KB bottom up press & windmill 4x6/6

reverse hypers on bench 4x8

Every 2min x 8

A) 3-3-3-3 bench press (pause rinnalla)
B) 4 strict pull up

Alternate A1 / A2

A1. Strict press, Rest 1:00 before A2
Build to heavy 6 (H6) (77-82%)
+
2 x 6 @ 90%H6
1 x AMAP @ 85%H6

A2. Meadows row – 3 x 8-12/side @ RPE 8 (2 RIR), Rest 2:00 before A1

Notes (A1).
– Build to a heavy 6 (H6) @ around 77-82%1RM.
– Once you’ve hit the H6 set, you have 3 back-off sets. 2 sets of 6 reps @ 90%H6, and one set of AMAP @ 85%H6.
– AMAP = As many as possible. Challenge yourself and see how many you can get
Notes (A2).
– Setup: Use a landmine or barbell anchored at one end, standing sideways to the bar.
– Grip: Hold the sleeve of the barbell with one hand, using an overhand or neutral grip.
– Position: Hinge at the hips, keep your torso near-parallel to the floor, and maintain a neutral spine.
– Movement: Row the bar toward your torso, driving the elbow back while keeping it close to your body.
– Range of motion: Lower the bar until you feel a deep stretch in the lat before pulling again (deeper than in demo video).
– Tips: You can use straps so grip doesn’t become a limiter

Yoke carry

4 to 6 x 10m @ see notes, go every 2:00

– Start @ weight you could carry for 20m and build up from there (every 2 sets or every set)
– If you don’t have a yoke, here are some alternatives: 1) Zercher carry from rack (not comfortable), 2) Heavy SB carry, 3) Heavy KB front rack carry

2 Rounds
30 Speed rope skips
8 Hand-release push-ups
5 Back support slide throughs
5 Russian dips
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
+
Build to workout weight for power snatch and front squat
* Few short sets of other movements between sets
+
@ workout weight
100m Run
2 Ring muscle-ups
3 Power snatches
4 Bar-facing burpees
100m Row
20 Double-unders
3 Wall-facing HSPU
4 Front squats

WU: 2 rounds:
45s erg
10 cossack squat alt.
10 crab reaches alt.
10 miniband plank psoas march alt.
miniband plank psoas march:

Thruster 3x5