Lepoja.

EMOM6

1. 30s × reverse hypers
2. 30s × sumo stance good morning

For time:

200m run
20 overhead lunge steps with plate
200m run
15 ttb
200m run

TC 9min

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
Kipping Ring Dips 7 reps
One-Arm KB OH Walking Lunge Dx (light weigth) 8 reps
One-Arm KB OH Walking Lunge Sx (light weigth) 8 reps
Kipping Toe to Bar 7 reps

parallel bar
warm up: classis gym
zoo walk
core
Skill
bar walk
bar push up
bar hold

For Quality:

10-9-8-7..1 Reps of:

Strict Pull-ups

Strict Handstand Push-ups

Strict TTB

To scale this do 10-8-6-4-2 rep scheme

Sub Ring rows for Pull-ups

Sub Seated DB press for strict HSPU

Sub V-ups or abmat sit-ups for TTB

0-3' 35 Cal row
3-6' AMRAP
10 Dball Sqt
10 Dball over burpee
6-9' 35 cal row
9-12' AMRAP
10 Dball Clean
10 Dball over burpee
12-15' 35 cal row
15-18' AMRAP
10 Dball Press
10 Dball over burpee
18-21' 35 cal row

10 PEP, 10 sek pito käsilläseisonnassa

Front squat 3 x 70%, 2 x 80%, 1 x 90%