EMOM x 32

1) row
2) 1-3 rope climb
3) bike
4) 20-50 DU

Bent Over Barbell Row
6 x 6-8, aim for 8 reps
Tempo 31A2 = slowly down, pause at top

---

Or
Kipping ring row
6 x 10
Tempo 31A2 = slowly down, pause at top

Single Arm Trap-3 Raise, 3 x 10 reps.
Tempo: 3 sec down, 1 sec up.

Bench Press

4-3-2
4-3-2
4-3-2

Go Every 2:30

Deadlift - E3MOM x3:
5 @ 60-64%
5 @ 69-73%
5+ @ 78-81%
- viimeinen sarja AMRAP (ei failia)
- korota painoja 2-3% (noin 2,5 - 5 kg) viime kierrosta (4vkon takaa)

21-18-15-12-9-6-3:
Calorie row
– Complete 2 KB Turkish get-ups/arm
after each set. (16/24 kg)

Scaled WOD
For time:
18-15-12-9-6-3:
Calorie row
– Complete 2 KB Turkish get-ups/arm
after each set.

1) 12-15 cal row
2) 14-16 toes to bar
3) 10-12 high box jump
4) 14-16 KB Swings 24/16kg
5) 10-13 cal bike
6) REST

High Hang Power Clean + Hang Power Clean

Building 12 minutes Heavy Set OTD

Pause Snatch (3sec pause at knee, bar from ground)

9-12 lifts, every 60-90sec

Add loading after 3 lifts.

1-3 RPE 3
4-6 RPE 3-4
7-9 RPE 4
10-12 RPE 4-5

Scale if needed. Concentrate keeping your midline super tight and pull yourself under the bar.

YGIG 10min kalorit