EMOM 30

1) 3-5 wallwalk
2) 5-10 ttb
3) 20-40m kb fr carry
4) 20-40m D-ball carry
5) rest

EMOM x 10

1) row 18/12
2) 8-10 Double DB thruster

Etukyykky max toistot @80%

10min
5+5 turkkilainen istumaannousu
5+5 sivulankku kierrolla
20 olkapään taputus amerikan karhu-asennossa

Tee liikkeet rauhallisesti laatuun keskittyen

For time;
10-20-30
Alt. DB Snatch total reps @50/35
30-20-10
Toes to Bar
- Goal: Hard Effort.
- Time Cap 12:00

Superset
4 rounds

Close Grip Floor Press x 8-10 (build up each set)
Rest 45s.
1-Arm Ring/Bar Row x 8-10 each
Rest 45s.

Run / Row

10 x 500m / rest 45 sec

*Check & count your 500m average pace from you 5k test. You should now run/row with 2sec faster 500m average pace.

For example if you did your 5k in 20 minutes your 500m average pace was 2:00. And now you should do this intervals with 1:58 pace.

If you haven't done 5k test, then run/row with a hard but sustainable pace.

**Warm Up
2 rounds
2:00 cardio machine
5 inch worm with push ups
10 lunge elbow to floor strech (step back, alt leg)
10 hollow rocks
:20 side planks R/L
then 2 rounds with barbell
5 clean pulls
5 hang power cleans
5 front squat
3 strict press
3 push press
3 push jerks

EMOM 18

1 minute : Max Reps Sit Ups
2 minute : 20 Air Squat
3 minute : 0:40 Plank To Push Ups

5 EMOM:

1 snatch

80-90% snatch max.