AMRAP 8
2-4 Wall walk (choose suitable reps for you)
40 Double under/ 80 single under
8 one arm devils press (alt.)

”SLIDING IN TO THE WEEKEND” by Sonja

EMOM 12
5+5 sliding backward lunges
5+5 sliding side lunges
5+5 sliding crusty lunges
10 boxiaskellus

TABATA
Burpees

135 min
Warm up for 20 min

1.MU
- Drills
- MU 1 x 9
- MU 9 x 2
- MU x 27

2.Gymnastics capacity
5 rounds for time:
10 Chest to bar > butterfly pull ups
5 Devil's press 2 x 15 kg

3.Pulling & pushing
8-6-4-2 Deficit kipping HSPU
*After each set do 1-2 rope climbs - not done
- No deficit on 8 and 6
- 5 kg deficit on 4 and 2

4.Mobility

A) 3 sets for quality of
6/6 single arm tempo push press
12 stiff legged tempo deadlift (double KB)

• 31X1 tempo for both movements
• Try to increase weights each set or use the same weights

B) Death by swing and burpees

EMOM until failure:
Min.1: 10 russian KB swing + 1 burpee
Min.2: 10 russian KB swing + 2 burpees…and so on.

C) Afterparty
Jefferson curl to squat
3x5@light-moderate weight

Snatch work:

Complex:
- High hang snatch
- Hang snatch
- Snatch

Start with empty barbell and build from there

c2b 20-25-10-5
burpee box jump over 10
run 2 rds käytävä

3rds
500m row
12 s2oh 50/35kg

Kolme raskasta rivesettiä
Olkajumppa:
Etuheilautus vuorokäsin kb 16 14 12 10 8 6 4 2
Pushpress 70 kg 7 6 5 4 3 2 1

Back squat 2x5