Lepoja

2 rounds
5min amrap
10 ctb
20 power snatch 35/25kg
40 DU
Amrap row for cal
5min rest between each round
Straight into...
2 rounds
5min amrap
10 Burpees
20 Push press 35/25kg
40 Air squats
Amrap row for cal
5min rest between each round

Warm up
400m Run or 500m Row or 20 cal bike
Into
3 rounds
10 air squats
10 RKB

Backsquat
E2MOM x 6
8 reps

*aim for at least 2-3 weight increases

*Reps should be done unbroken each round.

To prepare for EMOM do at least 2-3 sets of 10 reps starting with an empty barbell building to 45% of 1RM

Frog Flow video + Thoracic Flow video

For time:

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

TC 9min

Warm up:
5-10min Dynaamiset venytykset/rullaus/aktivoinnit
Barbell warm up:
8 Cossack squat with barbell
8 Kang squat
8 High hang muscle clean
8 Clean DL
8 Tall clean
8 Push press
8 Split jerk behind the neck
C&J:
2+1 @70%
2+1 @75%
2+1 @80%
2 x 2+1 @85%
of 1RM

Running Workout
Warm Up
2 rounds
30 jumping jacks
50 marching / high knee movement
5 inch worm with push up
5 dynamic squat strech
10 stepback lunges
10 alt leg bodyweight rdl

Warm up for running
5 rounds
1 min jog / 30sec walking
rest 2.5 min and do some overall streching/arm and hip circles
main WOD
3x5 min moderate run / 2 min walking bwn

cool down
2 x 1 min jog / 30sec walking
some short streching for calfs/hamstring and get body feeling like that
workout gave some "fresh mind" and its good to start working out
tomorrow again.

Deload viikko. Ja sit KK :)

Whitten ja sen jälkeen leppäillään / kevennellään juhannuksen yli.

3 rounds
10/8 cal bike or row
10 passthroughs
10 DB press

Strict press
E2MOM x 5
10 reps @ 50% 1 RM