EMOM 12
1´ 1+2x Power clean + Hang sq clean
2´ 2x Clean & Jerk

Buy in:
50x DL (40/70kg)
Tc: 4min
Then:
20x V-up
20x Push up
20x Lunge jump
20x Strict pull up
Tc: 8min
Buy out:
100x DU / 250x SU
Tc: 4min

20.1. KIDS versio

15 min AMRAP

8 raakatempaus
10 tangon yli burpee

4 rounds for time:

4 chest to bar
6 clean and jerk
8 hand release push-up
10 air squat

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :50 Nasal Breathing EZ Cardio
MIN 2 - :25/:25 Single Leg Glute Bridge-Up
MIN 3 - :50 Cat/Cow

Warm up
3 rounds
10 cal bike or row
10 good mornings with empty barbell
10 deadlifts with empty barbell

Deadlift
E2MOM x 5
10 reps

WOD
Every 3:30 x 4
9 DB thrusters
18 calorie row

3 rounds (not for time)
Up and back KB farmers carry
25 sit ups

Warm up
3 rounds
5 inchworms
10 Spider-Man lunges
250m run

30 min EMOM
Min 1: 12/10 cal row
Min 2: 12/10 cal bike
Min 3: 10 DB box step overs 40/20
X 10

Cool down (10 min stretch)
1:00 pigeon side right
1:00 pigeon side left
1:00 single leg forward fold
1:00 single leg forward fold
2:00 seated straddle
2:00 butterfly
1:00 saddle with archer arms (right side)
1:00 saddle with archer arms (left side)

BMU
Warm up: classic gym
Core
BEND front side

bar pull up 3x5
bar push up 3x5
box push up 2x5
hollow
arch
hollow/ arch
BMU with bend partner
BMU hand
BMu with box/ bend

workout: pull up, push up, hollow arch

3 Rounds for Time

5 Bar Muscle-Ups
10 Bar Facing Burpees
15 Deadlifts (225/155)
20 Wallballs (20/14)

20 x WB
15 x Sit Up
10 x Pull Up
rest 30s btw rds
keep steady pace

Omatoimi lämmittely:

Partner workout, for time:
400m Run
30 Deadlifts @100/70kg
800m Run
20 Deadlifts @130/90kg
400m Run
30 Deadlifts @100/70kg
800m Run
20 Deadlifts @130/90kg
400m Run
30 Deadlifts @100/70kg

• Running is done syncro. Deadlifts can be divided anyway you want.