30s on / 15s off for 3 rounds:
a) goblet curtsy lunge, L
b) goblet curtsy lunge, R
c) s.l. v-up / bicycle crunch
d) front rack hold (100-120% etukyykyn 1RM)

YGIG 20min

30 Raakarive riipusta 40/30kg
30 Tuplaa/Sinkkua
30 Cal

-Toistot saa jakaa miten vaan

Find your 3RM Hang Power Cleans

2 x E2MOM for 16

A. E2MOM 16
1. 10 x shuttle run into amrap WB
(1 rep = 15m)
2. 100 x du into amrap line over burpee
3. 30 x thruster @20/15kg BB into amrap row/ski for cal.
4. Rest

Rest 2 min.

B. E2MOM 16
1. 30 x front rack lunges @1 x 20/16kg into amrap kb swing
2. 12 x Devils press @1 x 22,5/15kg into amrap box step ups (bodyweight)
3. Amrap cindy
4. Rest

EMOM24:
a) 6-12 pull up (kipping / butterfly) / feet assisted pull up (1-2 sets)
b) 10-20 push up (1-3 sets)
c) 20-40 DU / 30s training / 40-80 SU
d) rest

RPE 7-8

AMRAP 12 mins
12 goblet box step up 6 Left first , then 6 Right @22,5/15kg
9 Alternating Single Arm Devil Press, 22.5/15 kg
12 Toes-to-bars

Extra :
Lightweight Jefferson curls , standing on box!

3x5 reps rest 60s btw sets

Push press

8-6-6-4

E2,5MOM / 1-2rir

20min alkavalla minuutilla

1. 6-10 varpaat tankoon
2. max cal soutu
3. max toistot raaka tempaus 43/30kg
4. lepo

Tee alkuun siisti varpaat tankoon sarja, sitten panosta reippaaseen soutuun ja tee tempauksia niin monta kuin ehdit minuutissa. Intensiteetti nousee kierroksen loppua kohden.

Rinnalleveto kyykkyyn

Työntö saksaamalla

3 Sets of Intervals

A1. AMRAP 2
12 DB Snatches, alt @ 22.5/15kg
4 Wall walks

A2. AMRAP 2
6 Shuttle runs*
8 Single arm DB overhead walking lunges @ 22.5/15kg
12 Toes-to-bars
8 Single arm DB overhead walking lunges @ 22.5/15kg
* 1 shuttle run = 2 x 7.62m(there + back)

A3. AMRAP 2
24/18 (cal) Row
Burpees over the rower in the remaining time

– Rest 1:00 between intervals –
— Rest 4:00 between sets —

Flow. A1-A2-A3-4:00 rest-A1-A2-etc.

Overview. These are intended as fast, hard intervals that are still sustainable for the 2-minutes. This means finding a pace on each that you can (barely) maintain through the interval (and recover in time for the next one). We are reducing the within set rest by 0:30 again this week, you will have to be careful with the pacing to keep your output through the intervals.
Aim to keep the work unbroken where possible on each interval and try to match your effort on each of the repeats.
The most important thing is to keep moving (we want you working for as much of each interval as possible). See movement options as needed to ensure you can keep doing work.
Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles. Develop your capacity to maintain high work output in workouts.