EMOM 12 mins
3 Power Clean+ 3 Front Squat + 3 Push Jerk @ 70/40Kg

Overhead Squat: 3RM. Rest 2-3:00.

– 6-7 sets progressively adding weight each set.
– Not maxing? Perform sets of 5 adding weight if form permits.

EMOM 12
1: Chin over bar/rings
2: Bottom of the dip hold
3: Ring support hold

-Pidot 10-30s., sama aika joka liikkeessä

Jerk: 1RM. Rest 2:00

• Build to a 1RM over the course of 8-10 sets from a rack.
• Any style permitted (Push, Split or Squat)
• Beginner: 10 x 3 focusing on technique. Rest 90s

Pick one;
"Cindy Prep" 3 Sets:
3 Strict Pull-ups
6 Push-ups
9 Air Squats
15 Banded Pull-aparts
Rest 90s

Or

"Mary Prep"
3 Sets:
3 Strict HSPU
6 Alt. Pistols
3 Strict Pull-ups
15 Banded Pull-aparts
Rest 90s

For time with a partner:
100-80-60-40-20
Calorie Row
Walking Lunges
Hollow Rocks
*Complete 25m Bear Crawl or 5-15m Handstand Walk after each completed round.
*One person works. Split in half.

• 35:00 Cap
• Alternate Option Rowing = Stairs x 6/5/4/3/2 or 75-55-45-35-25 Cals on Bike or Ski Erg

8 Rounds
:20 Seconds Back Squats (45/35)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

Rest 3:00

8 Rounds
:20 Seconds Dumbbell Snatches (50/35)
:10 Seconds Rest
:20 Seconds Kipping Handstand Push-ups
:10 Seconds Rest

Rest 3:00

8 Rounds:
:20 Seconds Calorie Row
:10 Seconds Rest

A. Toes to bar
A1. 1 x max unbroken reps in a 40-second window, Rest 1-minute before A2
A2. 7 sets @ 40% of max reps (unbroken) in A1, Rest 15s between sets (extend to 30/45/60s as needed, see details below)

Please read the notes BEFORE you start so you can be well prepared.

Use A1 to map your max reps in a 40-second window, rest 1-minute THEN perform 7 sets @ 40% of A1 (e.g. if you got 20 reps, 40% = 8 reps, so you would do 7 x 8 reps in this part) with 15 seconds rest between sets. When you can no longer hold the reps with 15 seconds rest, move up to 30 seconds of rest and continue with your sets. Once 30 seconds is no longer enough rest to complete your reps, move up to 45 seconds of rest etc. until you’ve completed all 7 sets.

Example.
A1: 20 reps
A2: 8 reps/15s rest, 8 reps/15s rest, 7 reps/30s rest, 8 reps/30s rest, 6 reps/45s rest, 8 reps/45s rest, 8 reps/DONE.

1) Speed Back Squats: 5 x 3 @85%, every 90s.
2) Squat Clean: Work up to a moderate double, touch n go. Rest 90s.

*Beginner: Focus on technique or practice perfect hip-hinging with clean-grip deadlifts x 5 reps per set.

Intervals

In pairs
3 min amrap
burpee + 10 m shuttle run + burpee

Rest 30 sec (pisteen vaihto)

3 min amrap
1 pull up + 1 toes to bar
2 pull up + 2 toes to bar jne (lisää aina 1 toisto)

Rest 30 sec (pisteen vaihto)

3 min amrap
1 wall climb + 10 one handed kb swing

Rest 30 sec (pisteen vaihto)

3 min amrap
5 wall ball squat clean 9/6 kg
15 double unders

Pari A aloitttaa ja tekee ekan 3 min amrapiin
ja sillä aikaa B lepää. Sen jälkeen 30 sekunnin vaihtoaika
ja pari B tekee ekan ja pari A lepää eli työtä 3 min, lepoa 3 min
Tämä on intervalliharjoitus eli go fast every round