2min on / 2min off for 4 rounds
50 double under
10 thruster 42,5/30
AMRAP bar over burpee

Result is the total number of burpees

Hang Squat Clean + 2 x Split Jerks

In 12 minutes build moderate / heavy weights.
...into
5 x ( 1 + 2 ) x Every 2:30. Across same weight.

Aikaa vastaan:

21-18-15-12-9-6-3

• push press (N 25kg / M 35kg)
• swingi (ven.)(N 24kg / M 32kg)

EMOM8

3-6 strict HSPU V.0-1

Huom! Älä skaalaa liikelaajuutta! Skaalaus: Jalat/polvet boksin päällä tai pike HSPU.

RX:
EMOM36
1. 14/10 cal ergo
2. 40s farmers carry
3. 100-150m run
4. 12 alt DDB front rack reverse lunge @2 x 22,5/15kg
5. 1-2 rope climb/ 2-4 MU
6. Rest

Scaled:
EMOM36
1. 12/9 cal ergo
2. 40s farmers carry
3. 100-150m run

4. 12 alt DDB front rack reverse lunge @2 x 17,5-20/10-12,5kg
5. 1 rope climb
6. Rest

RPE 4

Skaalaukset: ergo->cal run->matka lunge->paino rope->2-3 modified rope climb Huom! Skaalaukset huomoiden rpe. Max työaika per minuutti = 45s.

Alternating between Back Squat & Strict HSPU ( 5 Rounds )

Back Squat 6-5-4-3-2, building heavy OTD
HSPU´S 10-8-6-4-2, building deficit

Go Every 2:00 ( Total 20 minutes )

Front squat 7x1
* -nouseva paino
-lepo 3-4min sarjojen välissä*

EMOM4 - easy weight
3 Power clean + 3 front squat + 3 STOH

EMOM14
3 power clean + 3 front squat + 3 stoh

RPE 4

RX+: 70/50kg RX: 60/42,5kg Scaled: 50/35kg

Huom! Sellanen paino millä pääsee emomin läpi niin että jää vielä muutama kierros reserviin.

6x 5min AMRAPs

(2:30min rest between)

A) 30 Double Unders
10 Double DB Thrusters
10 Double DB Hammer Curls

B) 12/9 Cal Row
12 Wall Balls

C) 1-2-3-.. Burpees
2-4-6-... Situps
3-6-9-... Squats

D) 12/9 Cal Bike
12 DB Hang Clean & Jerk

E) 7 Jumping Pullups
7 v-ups
7 Pushups

F) 10 KB Swings
5x7,5m Shuttle Run
10 Box Jumps
5x7,5m Shuttle Run

DELOAD WEEK

3 rounds
3 pause chin-up (2s)
30-50s wall handstand hold or 1min freestanding handstand practice

You go / I go full rounds with partner