🐋🐉🦖🐊🦕

6-6-6-6-6

Go every 2:30

Parasympathetic Breathing: 15 Breaths.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

WARM-UP, 30/25 SEC X 6:

1) Hang clean pull / Hang muscle clean
2) FS + press btn / drop clean
3) High hang clean / Hang clean

EMOM 4 MIN, LIGHT TO MODERATE:

1 hang clean + 1 clean

EVERY 1,5 MINS X 9: (MERKKAA PAINOT)

3 sets: 3 clean (every 15 sec: 00:00, 00:15, 00:30)
3 sets: 2 clean (every 15 sec: 00:00, 00:15)
3 sets: 1 clean

Kolmoset: 70-80% /1RM
Kakkoset: 80-90% /1RM
Ykköset: 90+% /1RM

EVERY 2 MINS X 5: (KAKKOSISSA RIR 1-2)
3-3-2-2-2 front squat

WARM-UP, 30/25 SEC X 6:

1) Hang clean pull / Hang muscle clean
2) FS + press btn
3) High hang clean / Clean

EMOM 4 MIN, LIGHT TO MODERATE:

1 hang clean + 1 clean

EVERY 1,5 MINS X 9: (MERKKAA PAINOT)

3 sets: 3 clean (every 15 sec: 00:00, 00:15, 00:30)
3 sets: 2 clean (every 15 sec: 00:00, 00:15)
3 sets: 1 clean

Kolmoset: 70-80% /1RM
Kakkoset: 80-90% /1RM
Ykköset: 90+% /1RM

EVERY 2 MINS X 5: (KAKKOSISSA RIR 1-2)
3-3-2-2-2 front squat

For time

• 400-meter run
• 50 dumbbell bench presses
• 400-meter run
• 50 ring push-ups
• 400-meter run
• 50 hand-release push-ups
• 400-meter run

2-2-2-3 intervals / 1 min rest between sets:

10 burpee box jump over
Max reps alternating dumbbell snatch

30min mobility for lower body

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AMRAP 11

20 DU's or 50 single unders
20 sit-ups
20 alternating forward stepping lunges
20 plate russian twists

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Complete as many rounds and reps as possible in 12 minutes of

• 30 double-unders
• 10 burpees-to-rings
• 5 ring muscle-ups

(Set the rings to 6 inches above reach)