EMOM 16 min
1) 40 Double Unders
2) 12 Sumo Deadlift High Pull
3) 14 Front Rack Lunge
4) 7 HSPU
@42.5/30kg

50 Box Jump Overs
25 Power Cleans
@24/20
@60/42.5kg

LÄMMITTELY
Kiertoharjoitus - 2 x 45s./15s.
1. Lankussa ylävartalon kierrot
2. Bird - dog
3. Lapapunnerrus
4. Sivulankussa yläkropan kierto oik. + vas.
5. Dead bug kp:n kanssa
6. Ylöstyöntö mini vk

VOIMA
Lämmittelynä punnerruksen tekniikkaa 2 x 10
4 x 4-6 lattiapunnerrus
3 x 6-8 yhden käden tuettu kulmasoutu

AMRAP 10min
10 x wall ball
10 + 10 x käsinpaino tempaus
10 boksin ylitys
10 linkkari

SET A | 4 rounds
6x sumo deadlift
6+6x plank banded reach

SET B | 3 rounds
8x KB cyclist squat
16x DDB death march alt.
8+8x standing banded knee lift

2 x tabata: (20s on / 10s off:)
A)
1. wall squat hold
2. hip thrust hold

B)
1. Ab crunch
2. Leg lift

3 rounds of
5 MB cleans
7 push ups
2 pull overs

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For Time
1.6k Row
100 Wall Balls
50 Burpees
25 Bar Muscle Up
@9/6
- use bands if needed

2-3 sets of Running Intervals:
800m @RPE 6
400m @RPE 2-3
400m @RPE 8
2min Rest btw sets

3 sets for distance:
In 12 minutes:
50 air squats
40 sit ups
30 push ups
20 ring rows
ski, row, rung or bike for meters rest of the time
rest 3 minutes between sets

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

3 rounds of
1min bike erg
30s. banded side plank e/s
10 kip swings

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24 Min AMRAP
8 TTB
6 DB Box Step Overs
200m row

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@2x25/15kg
@60/40cm (24/20)

Headstance 2/2

EMOM 4: 5 headstance leg raises/ 20sec hold

Tabata 1
- hanging tuck raises
- Plank hold

Rest 2min

Tabata 2
- hang
- Burpee to target