PERFORMANCE
4 SETS, Rest 2:00 Between Sets
10 Toes to Bar
8 Hang Power Cleans
6 Toes to Bar
4 Power Cleans
-Rest 2:00 b/t Sets-
- Barbell increases each round: 52,5/35, 60/42,5, 70/47,5, 85/60kg

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FITNESS
4 SETS, Rest 2:00 Between Sets
10 Kipping Knee Raise
8 Hang Power Cleans
6 Toes to Something
4 Power Cleans
- Barbell increases each round: light first round, moderate in last round

• RPE 7
• Video: https://vimeo.com/861208258?share=copy

PERFORMANCE
EMOM x 15 MINUTES
MIN 1 - 1 Wall Walk + 5-10 Toes to Bar
MIN 2 - 1 Wall Walk + 10 Hand Release Push-Ups
MIN 3 - :45 Hollow Hold or Plank Hold

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FITNESS
EMOM x 15 MINUTES
MIN 1 - 1 Wall Walk 'Best Effort' + 5-10 Kipping Knee Straight Leg Raises
MIN 2 - 1 Wall Walk 'Best Effort' + 5-10 Push-Ups / Knee Push-Ups
MIN 3 - :45 Hollow Hold or Plank Hold

• RPE 7

Intervals 5 x 90s On/ 30s Off

1) c2bike
2) row
3) ski
4) echo

3 x 10 Sumo Deadlift. Go heavy but not max. Focus on good technique

Valitse 2 liikettä 30 min emomiin

1) Liike 1 mukavat toistot
2) Liike 2 mukavat toistot
3) 45s Kone/Viivajuoksu

EMOM x 20 MINUTES
MIN 1 - 15/12 Cal Bike/Row/Ski
MIN 2 - :30 Shoot Thrus on Boxes or KBs
MIN 3 - 12-15 Box Step-Overs @ 61/51cm
MIN 4 - :30 Handstand Hold/Walk

• RPE 6, keep it pretty light today
• Video: https://vimeo.com/854606412?share=copy

Push press 3-2-2-1-1-1
Go every 2min

YGIG 20min laadukkaasti

1-3 Raakaleukaa/Köysikiipeilyä/ MU
3 Korkeaa boxihyppyä

Front Squat 5/4/4/3 reps @77,5%+

DELOAD WEEK

A) 3 rounds
8-10 back rack reverse lunges
6 bench over jump
1,5min rest

B) AMRAP8
14 KB swing
10 air squat
1+1 KB turkish get-up