EMOM 16
1) 8 HSPU
2) 30 DU
3) 12 Pistols
4) Rest

4 rounds

Every 1:30

10 x Alt. DB Z press

10 + 10 Split stance romanian deadlift (KB)

at the gym version

1.
Front Squats & Back Squats

3 sets of

5 front squats followed by 7 back squats
@60-70% from front squat 1rm

*Start with 5 front squast than quick re-rack into back squats. We will continue this progress into heavier weights with smaller rep range. Do not go too heavy!
Rest 2-3 minutes between sets.

2.
Conditioning
EMOM25
1. Single arm alternating DB Devils press
2. Single arm alternating DB Thruster
3. Single arm alternating DB Snatch
4. Burpee over DB
5. Rest

*Work continuously for about 45sec. Try to keep the amount of reps the same every rounds. Think about moving efficiently without going to the dark place.

OR

Anywhere version

1.
Legs and core
3-4 rounds of
10 Pistol squats
20 Single leg alternating V Ups
10/10 Single leg Glute bridge
10/10 Side plank with adductor lift

*For Quality. Rest as needed.

2.
Conditioning
EMOM25
1. Single arm alternating Devils press
2. Single arm alternating Thruster
3. Single arm alternating Snatch
4. Burpee over something
5. Rest

*Use whatever equipment you have, the weight will determine your pace. Work continuously for about 45sec. Try to keep the amount of reps the same every rounds. Think about moving efficiently without going to the dark place.

Pistol squats options

Side plank with adductor lift (3:48)

4 x 5 OHS

• leave two reps in the tank
• rest as needed between sets

YGIG / Round

KB´s 2 x 24/16kg

5 Rounds Each

12 Deadlift
9 Hang Power Clean
6 STOH
10m Front Rack Walking Lunge

TC 20min

30 C&J for time - every minute do 5 burpees over bar - start with the burpees.

Timecap 10 min. RX`d: 60/40

EMOM 10MIN:
5 x V-UPS
5 x WINDSHIELD WIPERS
5 x HIP RAISERS

30s. On, 30s. Off for 12min
-Half moon
-Side bend w. barbell
-Floor wipers
-Good mornings

8 x E2MOM

hang power clean + push jerk (4+4)

4 kierrosta

10 sumomaastaveto, tempo 3101
8+8 kasakkakyykky kahvakuulalla malja-asennossa, tempo 2000
1min lepo liikkeiden välissä