20-30min Machines of your choice

EMOM x 16:00

Minute 1: 30s Max Push Jerk @60/42.5kg
Minute 2: 30s Max Hang Power Cleans @60/42.5kg
Minute 3: 30s Max T2B
Minute 4: 30s Max Double Unders

• Rx+: @70/47.5kg

Rästi

Alkulämmittely ja mobility

Takakyykky 5x5

Wod
21-15-9
Pallolla rive kyykkyyn
Leuka tai rengassoutu

Core

Loppuvenyttelyt

Single Leg Banded Hamstring Curl 2 x 50 each. Rest 60s.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

A)
Superset
Barbell Glute Hip Thrusts: 3 x 10-12 1s hold at the top.
Rest 90s.
Bulgarian Split Squat 3 x 6 each
Rest 90s

B)
BACK TO THE FUTURE"

C)
Banded Alphabet: 2 x 1 each side. Rest 60s.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

A)
Superset
Supinated Pendlay Row: 3 x 6.
Rest 10s
Suitcase Bent Over Row: 3 x 12
Rest 10s.
Ring Rows: 3 x 25
Rest 3:00.

B)
AMRAP 12:00
10 Push-ups on KBs @24/16kg
5 KB Hang Cleans
50 Meter Front Rack Carry
Rest 60s
- Goal: 5+ rounds at a challenging pace.
- Rx+: (62/44) (5/3 Ring Muscle-ups after each Carry)

C)
Banded Overhead Triceps: 100 Reps AFAP.
+
- Biphasic Lat Stretch x 60s each
(Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

PART 1:
6 sets of 5:
Double Dumbbell Front Squats

PART 2: “THREE STRIKES”
AMRAP 12:
3 Dumbbell Front Squats
3 Single Dumbbell Bent Over Row (each side)
3 Squat Jumps Over Dumbbell
6 Dumbbell Front Squats
6 Single Dumbbell Bent Over Row (each side)
6 Squat Jumps Over Dumbbell
9 Dumbbell Front Squats
9 Single Dumbbell Bent Over Row (each side)
9 Squat Jumps Over Dumbbell
...
[Continue To Add 3 Reps Each Round]

Banded Pushdowns: 100 reps, AFAP.
+
- Global Foam Roll pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

• For Time of:
One-Arm DB Overhead Squats Dx (22.5/15Kg) 10 reps
One-Arm DB Overhead Squats Sx (22.5/15Kg) 10 reps
Toes to Bar 20 reps
One-Arm DB Overhead Squats Dx 8 reps
One-Arm DB Overhead Squats Sx 8 reps
Toes to Bar 16 reps
One-Arm DB Overhead Squats Dx 6 reps
One-Arm DB Overhead Squats Sx 6 reps
Toes to Bar 12 reps
One-Arm DB Overhead Squats Dx 4 reps
One-Arm DB Overhead Squats Sx 4 reps
Toes to Bar 8 reps
One-Arm DB Overhead Squats Dx 2 reps
One-Arm DB Overhead Squats Sx 2 reps
Toes to Bar 4 reps