EMOM 9 (3 rounds)
1) 10-15 cal Row/Bike
2) 10-20m DB OH walking lunge
3) 10-15 V-ups/Tuck-ups

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2-3 Rounds of Hip flow

For Time:

50 Power Cleans 115/85
100 Wallballs 20/14
50 Power Cleans 115/85
On the Minute – 20 Double-Unders

kg: Barbell – 52/38
Medicine Ball – 9/6

WU
2rds
10x KB/DB swing
10x plank shoulder tap
10x KB/DB up right row
5-10x burpee

Warm Up
3 min air bike @easy/mod pace
30-40 band pull aparts
then with Bodyweight
:30 Scapula pull ups
:30 Side Plank Holds R/L
:30 Wall sit
:30 Revese Lunges R/L
10+10 single leg hip bridges
10 dynamic squat strech
then
2 rounds
200m light run
15 ring row
10 pass thoughs with stick + 5 pause ohs with stick
5 burpee pull ups
then workout prep:
test mu/pull up movements and prep for OHS
then workout prep:
3x10+10m shuttle run + 2-4 pull movement + 4-6 ohs @starting weight

10+10 shoulder rolls forward/backwards
10+10 arm circles forward/backwards
10-15 scap pull ups
10-15 kip to swings

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

ROW
1:00 easy @60-70% effort
:30 moderate @75-80%
1:00 easy
:30 moderate/fast @80-85%
1:00 easy
:30 fast @85-90%

then same thing with ski erg!

Lämmittely leikki ja mobility

Tehdään roikuntaliikkeitä

Wod
Kuperkeikka
Burpee takaperin
Roikunta
Tasapaino
Eläin

Loppuvenyttelyt

4 rounds, 20sec ON-40sec OFF
1) 20sec Front Rack Hold (with
barbell)
2) 20sec Landmine Twist

RPE 3 to 3+

1. Rive & ylöstyöntöklinikka