3 Rounds:
30-45s Hollow hold
10 courtesy lunge KB/DB in front Rack R/L
10-15 Single Arm Ring Row R/L
rest as needed

3 Rounds:
1:00 Cardio Machine
5+5 plate halos
10 plate good mornings (plate against chest)
20 plate hops
:20-30 Bar Hang
10-12 ring row
5-10m lizard walking

3 sets:
10 Back Rack Bulgarian split squat R/L (light)
10 Upright row R/L
10-15 cuban press with 1,25kg or 2,5kg plates
rest 2 min bwn rounds

Every 2min 30s for 8 times ( 20minutes)
4 thrusters @60-70% of 1 rm
4 strict pull ups/c2b or weighted pull ups.
Barbell taken from floor.

EMOM 10
Odd : 20sec of DU's + 8-15 push ups
Even : 8-15 wall ball shots

OTM 15
min 1 - barbell thrusters x 6-8 reps @ 60-70% of todays heaviest 5.
min 2 - kip/butterfly pull ups/c2b x 6-8 reps
min 3 - double unders for 30 seconds

8 x alkavalla 90s
2 tempaus

Rakenna päivän teknisesti hyvään painoon.

split jerk 

 - heavy doubles and singles for 20min
 - rest as needed between efforts
- merkkaa raskain kakkonen ja raskain ykkönen tulokseksi

EMOM 8

Minute 1 : 4 + 4 Box Lowers
Minute 2 : 5 Squat Jumps

AMRAP30 YGIG per movement:

10 cal erg
10 t2b
10 box jump over
10 double DB/KB hang snatch

• E3MOM: do 3 synchro burpees