E2MOM x4 rounds:

a) 3 Push press
b) 3-6 Strict pull up / or weighted pull up

1-2 RIR

15 push presses (47,5/70 kg)
20 toes-to-bars

Scaled WOD
5 rounds for time:
10 push presses
10 hanging knee raises

Back squat

4x8

E3MOM / 3 RIR

EMOM10
1 squat clean + split jerk

@55-65% Pidä painot semi kevyenä. Toistot pitää olla teräviä ja teknisiä!

EMOM x 12

4x 3 power clean
4x2 power clean
4x1 power clean

E2M x 7

1 clean pull
1 squat clean
1 hang squat clean
1 split jerk

Start at 60-65% and up to 80-85% of 1rm c&j.

BEC with Skill Work, 50 minutes Of :

3-4 Minutes Cardio

2 rounds : ( warmup )
3 Push to Down Dog
20 Plank Taps
10 sec. Hollow Hold
10 sec. Arc Hold

Remaining Time :
3-4 Minutes HSW Practice :
* Wallfacing Handstand
* Handstand
* Steps to Plate
* Fluter Kick ( Both Side )
* Sideways HSW against wall
* HSW
3-4 minutes Cardio

AMRAP 9

3 Deadlift 110/75kg
2 CTB
1 Wallwalk

3 kierrosta

8-12 vaaka leuanveto
6+6 sivukyykky kp malja-asennossa
2min lepo

3 x e2:30min: 8 deadlift @ RIR 1-2