10-9-8-7-6-5-4-3-2-1 reps for time of:

• Deadlift
• Front squats

*Use two barbells if possible. Start each set of front squats by cleaning the bar from the floor rather than taking it from a rack.

♀ 225-lb deadlifts, 165-lb front squats
♂ 315-lb deadlifts, 225-lb front squats

Every 10 minutes for 30 minutes

• 500-meter row
• Max unbroken set of wall-ball shots

Rest with the remaining time in the 10-minute interval.

• ♀ 20-lb medicine ball to a 9-foot target
• ♂ 30-lb medicine ball to a 10-foot target

For Time:

Buy in: 100 DU / 200 SU

Then 3 rounds:
10 double db/kb STOH
10 double db/kb front rack squat
10 Push-up

Cash out: 100 DU / 200 SU

Target: sub 8min
TC: 12min

RPE 8,5 - valitset sellaiset painot, että kässäri-liikkeet kulkevat ub, mutta ovat haastavat.

Huom! Molemmat versiot päivän treenistä voit tehdä kaikilla päivän tunneilla.

EMOM for 4 rounds
1) Gorilla rows
2) Landmine twists
3) Alternating DB snatches
4) Rest

SET A | 3 rounds:
12 BB deficit reversed lunge
8+8 banded plank knee lift

SET B | 3 rounds:
8+8 1-Leg BB split stance deadlift
20-30s starfish plank hold / per side

EMOM12: 40s on / 20s off:
1) box jump over
2) KB swing to squat
3) flutter kicks

2-4-6-8-10...

Box-jump-overs
Man makers

For time

• 200-meter run

• 200-meter run

• 200-meter run

• 200-meter run

• 200-meter run

• 200-meter run

• 200-meter run

E2MOM X6

Set 1-2: 3 Reps
Set 3-4: 2 Reps
Set 5-6: 1 Rep

Movement prep

3 Rounds of:
2/side (each way) Xiao Pengs
4-6/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
+
Movement Flow (Seiza & Hip Extension & T-rotation + Down & Up & Bad Dog)
3 – 5 rounds, practise each piece in isolation first, then link together.
+
3 – 2 – 1
Overhead Flow (per side for each drill)
Scapular swimmers (prone position)
Skin the cats on rings
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)

For Time:

A) 3 Rounds:

• 500/400m Row
• 10 KB Deadlift
• 10 - 15 - 20 Of: T2B, Kipping Pull Up, C2B

-Rest 3min-
Into,

B) 3 Rounds:

• 250/200m Row
• 10 Burpee Pull Up/Burpee 2 Target
• 30 - 20 - 10 : V-Up