2× 1+1+1@barbell, 1+1+1@up to 69-74%, jerk-%, rest btw sets 2min

EMOM 6 (0:40 work / 0:20 easy)

1) Row
2) SkiErg
3) Air bike

4 rounds for quality

8 Table top raises
8 Kang squats
8/side Strict High Pulls
4:00 Air bike

4 Rounds for quality

4 Jefferson curls
4 Deck roll to handstand
4 Kneeling jump to box jump
4-minute Air bike

HOW FAR CAN YOU GO?

BUY IN 500m run

10 cal bike or 15 cal row/ski
20 m walking lunges
20 x kb swings
20 x burpee pushups

15 cal bike or 22 cal row/ski
25 m walking lunges
25 x kb swings
25 x burpee pushups

20 cal bike or 30 cal row/ski
30 m walking lunges
30 x kb swings
30x burpee pushups

500M run

20 cal bike or 30 cal row/ski
40m walking lunges
30 x kb swings
30x burpee pushups

15 cal bike or 22 cal row/ski
30 m walking lunges
25 x kb swings
25 x burpee pushups

10 cal bike or 15 cal row/ski
20 m walking lunges
20 x kb swings
20 x burpee pushups

tc 38min. Note: rotate cardio station each round

2× 1+2@barbell, 1+2@up to 77-82%, sn-%, rest btw sets 2min

WARM UP 10min 1-2 rounds

5× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× DEADMAN TO BARBARIAN

5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

5+5×/side DEVIL'S HALO *PLATE

5× CRUNCH TO HIP LIFT OPPOSITE HAND TO FOOT *selin makuulla lattialla, nosta lantio ylös, alavatsan ja pakaran työllä, laske lantio alas ja tee vatsarutistus sekä vastakkaisen suoran jalan nosto koskettaen yläasennossa jalkaterää, toista toiselle puolen ja aloita liike alusta - lantion nosto jne..

5×/side CRAB-TABLE POSE - BACK REACH

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video: PLATE TURTTLE SQUAT
https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_link

video: DEADMAN TO BARBARIAN

video: DEVIL'S HALO

video: CRAB-TABLE POSE - BACK REACH

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MUSCLE SNATCH + OHS + SNATCH PUSH PRESS + PRESSING SNATCH BALANCE + SNATCH BALANCE
1×2× 1+1+1+1+1@barbell

SNATCH + SNATCH BALANCE
1×2× 2+2@barbell, 2+2@up to 80%, sn-%, rest btw sets 2min *3-4 sets

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MUSCLE CLEAN + TALL CLEAN + CLEAN + POWER JERK + SPLIT JERK
1×2× 1+1+1+1+@barbell

CLEAN + POWER JERK + SPLIT JERK
1×2× 2+1+1@barbell, 2+1+1@up to 80%, jerk-%, rest btw sets 2min *3-4 sets

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BACK SQUAT + ROMANIAN DEADLIFT *rdl - jerk-grip
5+5@barbell, 3× 5+5@80% + RPE9, 1 reps left, bs-%, rest 2min

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video: RDL jerk-grip

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FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movement

FLOOR CHEST STRETCH
DOWEL SHOULDER EXTERNAL ROTATION *pumppaava liike
PRONE PINWHEEL
HALF KNEELING LANDMINE PRESS
PLATE BRIDGE PRESS & PULLOVERS *nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - palauta rinnalle ja toista

video: FLOOR CHEST STRETCH

video: DOWEL SHOULDER EXTERNAL ROTATION

video: PRONE PINWHEEL

video: HALF KNEELING LANDMINE PRESS

video: PLATE BRIDGE PRESS & PULLOVERS

W/U:
3 rounds
40m prowler push (empty sled)
20m bear crawl
20m walking lunges

Strength:
EMOTM Back Squat
5 rounds of 5 reps 85 lbs
5 rounds of 3 reps of 105 lbs
5 rounds of 1 rep of 125 lbs

WOD:
20 min AMRAP
5 dips (black band)
10 burpees
15 sec L-sit hold (did knees up)

10 rds + 5 dips

2 mi run along waterfront

Section duration: 40 mins

Rep/Interval Scheme: 60s Work/ 20s Rest, 30 Rounds (3 Complete Circuits)

Zone 1
01:00
Underhand Sled Push

Zone 2
RPE 9+
01:00
Run

Zone 3
RPE 9+
01:00
Row

Zone 4
RPE 9+
01:00
Run

Zone 5
RPE 9
01:00
Ski Erg Sprint

Zone 6
Complete reps, rest then repeat
5x
DB Push Press
00:05
Rest

Zone 7
01:00
KB Squat Jacks

Zone 8
01:00
KB Rack Carry

Zone 9
20x
Low Plank Hip Rotations

Zone 10
01:00
KB Deadlifts

Workout warmup

2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
4-6 Jefferson curls
+
2 rounds
10 Table top pulses
5 Inchworms
5 Kneeling jumps
+
Build to workout weight for SB cleans and SB squats
Few short sets of chest-to-bar pull-ups
+
@ workout weight
3 SB cleans
12 (cal) SkiErg
3 Shuttle runs
5 SB squats
7 Chest-to-bar pull-ups