BMU practice for 15min
.
.
EMOM x 18
1) machine
2) 1-5 bmu / jumping bmu etc..
3) 10-30s hollow hold

3 Rounds for load and Quality
- 8/8 Back Rack Reverse Lunges
- 8-12 Pushups
- 12/side DB/KB Bent over Rows

30min, joka toisella alkavalla minuutilla 3 x takakyykky

EMOM8

1 chin up V.2-3

Jokainen toisto mahdollisimman räjähtävästi.

semi kevyitä

DELOAD WEEK

On the minute for 30min
1. 6-8 KB swing 24/16 + 6-8 line over burpee
2. 45s easy jog
3. 6-8 KB squat 24/16 + 6-8 sit-up
4. 45s easy row
5. Rest

4 x EMOM 8 (40s on / 20s off), REST 2
A)
1: bike cal
2: wallball 9/6kg

B)
1: box step over
2: DKB hang clean 2x20/12kg

C)
1: row cal
2: burpee over rower

D)
1: du/su
2: sandbag carry @ moderate weight

RPE 3.5
-> kerran kaikki emomit läpi
-> pyri liikkumaan tasaisesti
-> pilko toistoja tarvittaessa

3 squat cleans
1 jerk

scaled WOD
5 sets of the complex:
3 power cleans
2 front squats
2 shoulder-to-overheads

12 x 40s on / 20s off:

1. erg (increase pace every round)
2. 5-10 kip swing -> knee raises/leg raises/t2b
3. burpee
4. 20s+20s plate windmill
5. box step up -> box jump over
6. hollow to arch

5-10min Row/Bike/Airbike
Then 3 rounds:
10 Wallball
10 KBS
10 Plank Hold with KB Drag video

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Squat Flow with a Plate video and Thoracic Flow video