EMOM x 10

1) 10 cyclist squat
2) 10 curtsy lunge(5+5)

3 kierrosta

1min pallonisku
1min pallonheitto istumaannousu
1min kahvakuula kulmasoutu
1min laskettelijan loikka
1min lepo

kesto 14 min

21-15-9

Rinnalleveto 60/40kg
Etunojapunnerrus

Nojapuilla L istunta tekniikka

E2MOM x 4

1) 3-5 weighted pull up
2) 8 strict press

1-2-3-4-5-6-7-8-9-10 reps for time of:

Front Squats 42,5/30kg
Bar Over Burpees

...into remaining time :

1-rep-max clean

Time cap: 14

3x3 2s stopilla* V3

+2x 8 Rengassoutu

*stop omassa vaikeassa kohdassa, johon jää leuan maksimissa aina jumiin

A. AMRAP 5
12/9 Cal. Row
10 Pushups
10 Situps

rest 2min

B. 5x 30sec ON/30sec OFF
Max lengths of Burpee-Shuttle Runs (7,5m)

rest 2min

C. AMRAP 5
15 KB Swings
15 Goblet Squats
15 Box Jump Overs

rest 2min

D. 5x 45sec ON/15sec OFF
Max Calories Bike

rest 2min

E. AMRAP 5 (For Quality)
30 Russian Twists
10 Knee-hugs
30sec Plank hold

rest 2min

F. EMOM 5
15-20 Wall Balls

rest 2min

G. AMRAP 5
12 DB Snatches
9 Pullups

DELOAD WEEK

B) 100 KB swing for time 24/16
Every trime you break perform 10 burpees

C) Tabata
1: Side plank hold right
2: Side plank hold left

6:30 Mobility + Core Workout
7:30 Basic Endurance CrossFit
8:30 Deadlifts + Metcon ( 30.10.2025 )

14:30 Pikkasen enemmän
16:00 Snatch, Technique
17:00 Basic Endurance CrossFit
18:00 Deadlifts + Metcon ( 30.10.2025 )
19:00 Mobility + Core Workout