E2M x 5

2 clean pull
2 high hang squat clean
2 push press @30-40%

Kevyet ja tekniset painot.

E2M x 5
1 c&j + 1 front squat + 1 split jerk @50-60%

Semi kevyet painot. Sarjat pitää pysyä teknisinä ja terävinä.

RX
AMRAP x 15 MINUTES
100 m KB Suitcase Carry 24/16 kg*
15 Russian KB Swings
20 Back Rack Alt. Lunges 50/35 kg

SCALED
AMRAP x 15 MINUTES
100 m KB Suitcase Carry @light
15 Russian KB Swings
20 Back Rack Alt. Lunges @light
*50m w/ KB in Right Hand, 50m w/ KB in Left Hand.
* RPE: 7

OPTIONAL COOLDOWN
Emom 9 mins
30"/30" pidgeon stretch
30"/30" "open book" torex mobility
45" wrist + biceps stretch on floor

Alternate.
1. 5 eccentric ring pull up 5 seconds decent
2. 10 tricep extensions 22.5/15
3. 10 shoulder press 40/30kg

Skill work on pull ups or bar mu

Then 5 sets going every 5 mins
400m run
10-20 pull ups or 5-10 ring mu

5x 8 Push press 70% of max

1 RM
Päivän paras!

4 rounds for time
40 double unders
20 push ups

For time:
1000/800m row
100 s.a. db snatch
500m ski erg OR 1000/800m bike erg OR 30/24 cal echo bike
50 s.a. db front rack squat
25 box jump over (60/50)
25 s.a. db devil's press

TC: 22
Rx: 22,5/15, Advanced: 30/22,5

RPE 9

Skaalaus:
- Käsipainotempaus: Pitää pystyä halutessaan tekemään 50 ub tempausta.
- Soudulta pitäisi päästä pois alle 5min

HUOM! Voit tehdä molemmat versiot päivän kaikilla tunneilla

5x5min AMRAP (2min rest)

a) 2 Muscle Ups
4 Handstand Pushups
8 KB Swings 32/24kg

b) 10/7 Cal. SkiErg
10 Wall Balls
5 Box Jumps

c) 10/7 Cal. Bike
5 Burpees

d) 10/7 Cal. Row
14 Air Squats
7 Pushups

e) 6/6 DB Hang Clean & Jerks 22,5/15kg
8 Toes-to-bar
10 Ring Dips

Every 1:30 for 5 sets :

1 Deadlift, 90% 1RM