• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-10 reps
Handstand Push Ups 5-7 reps
Double DB Walking Lunge (light weight) 16 reps
Ring Front Plank 0:30-1:00

Liikeparina yhden jalan kyykyn kanssa.

perform 5-10 rope climbs

Warm Up
3 rounds

1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds
then
30m juoksu nousevalla vauhdilla ja 10m hidastaminen, kävely palautus
45m juoksu nousevalla vauhdilla ja 10m hidastaminen, kävely palautus
60m juoksu nousevalla vauhdilla ja 10m hidastaminen, kävely palautus
lepää 2-3 min ja aloita juoksutreeni

Warm Up
3 min cardio machine @easy/mod pace
30-40 band pull aparts
then with Bodyweight
:30 Scapula pull ups
:30 Side Plank Holds R/L
:30 Wall sit
:30 Revese Lunges R/L
10+10 single leg hip bridges
10 dynamic squat strech
then

With barbell go 2 times through this:
3 snatch deadlifts
3 high hang muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance

For time:
24 cal ski
24 db push press
24 cal row
48 du/72su
24 cal ski
24 db thruster
24 cal row

M rx 2x20
N rx 2x15

5x5
Behind the neck snatch grip press

Warm up:
Lunge + push up x 5 + 5
Thruster x 10
Hip mob. 10 + 10
Plank rotation 5 + 5
Skipping / Row / Jumping jacks 30 s

X 3

4 rounds
Push press 10-8-6-4
Squat 10-8-6-4
Heavy & slow russian twist 20-16-12-8

EMOM
1. Squat + sit up x 10+10
2. Push up + superman rocks x 10+10
3. Sumo squat + Plank rotation x 10+10
4. Push press + sit up x 10 + 10
5. Skipping / row / jumping jacks 30s

X 4

0-15
6 rounds
9 Thruster @50/35kg
15 C2B/PU

On 15-20
max meters Row

On 25
6 rounds
12 DB snatch @22,5/15kg
12 HSPU

Partner switch at every round!

AM: 60 min
3 min run/1 min walk
8.5 km, 7.08 min/km
HR 123/141

PM: 120 min
Warm up for 15 min

1.MU
A. Drills

B. EMOM: 1 MU x 7

C. E2MOM: 2 MU x 3

Total of 15 MU

2.Ring muscle up strength
A. False grip Top of Ring pull up hold
Accumulate 60s in 5-10s intervals

B. Ring Bottom of dip hold
Accumulate 60s in 10-15s intervals

C. Low ring leg assisted Muscle ups
Accumulate 15-20 reps > 10 reps

3.Floating snatch pull + Low hang snatch
Build to heavy 1+1 for the day

4.Pause Front squat
6x2 @ slightly heavier than last week
- 6 x 2 x 70 kg