20 min emom
10 c2b
15 prayer press
15 pullup
10 ringdip
Rest

Pari pientä kivaa Amrappia tangolla.
Vähän ylä kroppaa ja ala kroppaa.

Warm up(10)
3rds
10 plyo jumps
10 pik n grass
6 jing jang(5 yd suicide)

WRK(25)
6 giant sets
giant set-complete each movement back to back. Rest as needed in between rounds

10 hammer curls
10 reverse flys
10 tuck jumps
10 push ups
10 tricep overhead extension
10 plank to bridge
10 cal row/bike/100m run/40 heavy jump rope-choose one

Finisher
50 crunches
1:00 chest opener

Rakkaudella Karjalasta
Sali kiinni

50-40-30-20-10
Burpee
Air Squat
Sit Up

Skaalattu
20-15-10
Burpee
Air Squat
Sit Up

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

Power snatch

EMOM 4 (0:30 AMRAP / 0:30 Rest)
Power snatches @ 60%1RM Snatch

– Rest 2:00 –

EMOM 4 (0:30 AMRAP / 0:30 Rest)
Power snatches @ 65-70%1RM Snatch

– Each minute is a 30-sec AMRAP of Power snatches @ 60% and 65-70% 1RM snatch, followed by 30-sec rest
– Fast singles. Don’t sacrifice technique to get 1-2 more reps. Stay consistent.

3 rounds
10/8 cal bike or row
10 RKBS light weight
5 push ups

WOD
50 cal bike/60 cal row
5 rounds
10 RKBS 70/53
10 push ups

40 cal bike/ 50 cal row
4 rounds
10 RKBS
10 Push ups

30 cal bike/ 40 cal row
3 rounds
10 RKBS
10 push ups

20 cal bike/ 30 cal row
2 rounds
10 RKBS
10 push ups

10 cal bike/ 20 cal row
10 RKBS
10 push ups

*30:00 time cap

KB goblet hold split squats 4x5/5 @ moderate, deload

16' EMOM
1: 30" russian twist
2: 10-12 burpee
3: 10 steps walking lunges
4: 10 push ups

4min row @2k tempo
2min rest
4min amrap
4 DB Devil press
8 DB Box step overs
2min rest
4min row @2k tempo
2min rest
4min amrap
4 DB Devil press
8 DB Box step overs
2min rest
4min row all out for meters