*Workout created for three Takomo members who have b-days pretty close to each other.

Amrap 37

Run 1k
37 wall ball shots
Run 400 m
37 DB/KB snatch
Run 400 m
37 Burpees over DB/KB
Run 400 m
37 box jumps

Hang squat clean 3-3-3

-try to add weight in every set, NO fails.

7 kierrosta aikaa vastaan:

• 7 penkkipunnerrus (N 55kg / M 80kg)
• 7 rengassoutu
• 7 sdhp (N 24kg / M 32kg)

Deadlift 5x5

EMOM 9
(1) 5-10 Strict Ring Dips
(2) 5-10 Strict Chinups
(3) 5-10 Strict Toes-to-bar

3x10 (70% / across)
Rest 2min.

emom 8
Snatch high pull + snatch + snatch balance @ 50-70%
rest 2 minutes
emom 5
Squat snatch x 1-2 reps @75-85%

Metcon:
EMOM20
1 hang power clean
1 push press
3 burpee
3 wall ball
(Find heavy but sustainable weight)

Back Squat 10!
men 60kg to 150kg, 10kg increases
women 40kg to 85kg, 5 kg increases

Metcon:
12 mins of continuous work
12 KBS 24/16
20s HS hold
12 goblet reverse lunge
20s hollow body hold
12/10 cal ski/bike/row