EMOM for 4 rounds:
1) 5 Ring rows + Ring row hold
2) 5 Back extensions + Arch hold
3) 5 heavy DB deadlift + DB hold
4) Rest

Every 3 mins x 5 sets
6 burpee box jump @60/50cm
12 Dumbell Hang Squat Clean 2x22,5/15kg
24 Double under
Remaining time is rest

Every 3 mins x 5 sets
5 devil press 2x22,5/15kg
10 box jump over
15 air squat
Remaining time is rest!

Dumbell work should be unbroken, so choose weight wisely!

AMRAP 10:
45s erg
8+8 1-hand banded row
5+5 DB oh lunge
10 scorpion alt.
5 scap pushup + pushup

Uutta treeniviikkoa pukkaa, vähän miksailua taas mukana. Hyvää treeni viikkoa! Syklin toka viikko.

(Weighted) Ring dip 4 RM

For 3 rounds:
10+10 Pallof presses
10 Windshield vipers
10+10 Side plank crunches
10 Hollow rocks
Rest

STR: @70-80% effort
(rahulikult 6 minutit, ei ole AMRAP)

Back and Shoulders
6 min for Quality:
2-4-6-8-10-... Bent Over Row @light
10 DB Lateral Raises @light

rest 4 mins

Legs and Chest:
6 min for Quality:
2-4-6-8-10-...
Bulgarian Split Squats (Right)
Bulgarian Split Squats (Left)
10 DB Bench Press @moderate

rest 4 mins

Arms and Core:
6 min for Quality:
10 Alternating DB Bicep Curls
10-15 Hollow Body Crush Grip DB Floor Press

rest 4 mins

Calves and Triceps:
6 min for Quality:
15 Plate Calf Raises
15 Band Tricep Push Downs

OPTIONAL COOL DOWN
FOR QUALITY
1:00/1:00 Quad Roll
20 Alt. Bird Dogs
10 Up Dog to Down Dog

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Glute Bridge Hold
MIN 2 - :25/:25 Couch Stretch against Box or Wall
MIN 3 - :45 Foam Roll

stage pull + squat clean + split jerk practice

clean & jerk up to heavy