EMOM 5

3-10 kipping pull up/ c2b

3 Rounds
10 Single Dumbbell High Plank Pull Throughs
1:00 Plank

1min ON / 30sec OFF x 10
(Alternating a/b, 5 x both)

A) 1-2 wall walks
- rest of the time hanging L-sit/ tuck hold

B) 5-10 push ups
- rest of the time max reps pistol squats

Core
50-30-10
- pike leg lifts
- hollow rocks

Deadlift

8-6-4-2

1-2reps in tank

Strict Press 5-5-5-5

Rest as needed between sets.

Build to today's heavy 5.
--then--
3 x 5 @ 80-90% of 1.

15min parin kanssa

60 cal soutu
50 varpaat tankoon
40 seinäpallo
30 raaka rinnalleveto 61/43kg
20 palomiespunnerrus tangossa/leuanveto

Pariversio 23.1 Open-lajista, joten hyvät mahdollisuudet päästä pitkälle toista kierrosta.

RX:
E3M x 7
5 hspu
7 pull up
9 KB swing @32/24kg
12 / 9 cal row

Scaled:
E3M x 8
5 hspu with abmat
5 pull up 9 KB swing @24/16kg
12 cal row

RPE 4-4.5

Valitse liikkeet/toistomäärät niin, että joka kierros jää vähintään 40s lepoa.

Skaalaukset: hspu->Dual DB push press pull up->jumping pull up KB swing->paino row->cal

RX
AMRAP 10:
4 squat cleans (56/84 kg)
12 pull-ups

Straight into…

10:00 to establish:
1 heavy squat clean

INTERMEDIATE
AMRAP 10:
4 squat cleans (47/70 kg)
9 pull-ups

Straight into…

10:00 to establish:
1 heavy squat clean

BEGINNER
AMRAP 10:
3 DB hang power clean + front squats (7.5/12.5 kg)
7 jumping pull-ups

Straight into…

10:00 to practice:
3 hang power cleans
3 front squats

Go walking, running, rowing, swiming, biking, etc. with a low heartrate at least for 1h.
Mobility at the gym from 10 to 12.

Day off