EMOM 5
20 DU+ 5 toes to bar

1 min rest

EMOM 5
5 burpees + 5 HSPU

1 min rest

EMOM 5
5 box jumps + 6 alt. pistol squats
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We have been practicing these movements since November—now the focus is on building volume and performing them at higher heart rates. Complete each couplet within 30 seconds, focusing on smooth transitions and precise movements. Change reps/movement/intensity to serve your needs.

Desired RPE/Effort: 9/10 (90% effort)

EMOM 21
1) 15 wall balls 9/6kg
2) 10 chest to bar
3) 50 double unders

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Goal & Intensity:
Perform each movement at a steady pace, aiming to spread the reps evenly over the full minute with controlled breathing and precise technique. Change reps to fit your needs.

Desired RPE/Effort: 7 (70-75%).

DT

EMOM15 min

1) row cal
2) 4 DL + 3 HPC + 2 STOH
3) rest

@ 61/43kg +

takakyykky
5x5

aloita n. 60% 1RM ja nouse maksimivitosiin.

AMRAP 12
12 Alt. DB Snatch @22,5/15kg
4 Bar Muscle-Ups
- With a partner, you go I go style per round

Front Squat 3x6 RPE 4

Rest as needed.

Kippitreeniä tangossa/renkaissa

• Kip swing
• Knee raises, toes to bar
• Pullups, chest to bars

Kerro mitä teit ja miten sujui

Lämmittely

1) 10 Pull-Up
2) 10 Hollow Rock
3) 10 HSPU
4) 10 T2B
5) Rest

12 Rounds For Time:
3 Power Snatches @60/42,5kg
6 Overhead Squats @60/42,5kg
9 Box Jumps @61/51cm
- you go I go per round

EMOM 14

1) Row 15/12 Cal
2) 2 Squat snatch @ todays complex TM