A. EMOM20 Mikkos triangle with a plank
1. Cal row
2. Cal. ski
3. Cal. bike
4. 40s plank

rest 2min

B. EMOM20 Mix it!
1. 8 - 10 Ring rows
2. 8 - 10 DB bench press
3. 8 - 10 Boulder Shoulders w. weightplate
4. 8 - 10 Alt. curtsy lunges w. weight
5. Max wallsit

• aim for about 10-15s rest every minute
• You choose the cals and weights! Sunday chill pill or Sunday all in? 😏

AMRAP 9, IGYG

5 Box Over Burpees 24"/20"
5 STOH 50/35kg

Deadlift ( Deadstop )

3 x 3 @ 70% ( RIR 4+ )
3 x 3 @ 75% ( RIR 3+ )
3 x 3 @ 80% ( RIR 2+ )

Go Every 2:30

4 x 1 snatch pull + 1 snatch 70-80%
5 x 2 snatch 80%- fin heavy double / drop&go!!

E2M or E1.30M x 6

3 Split jerk behind the neck (2s pause at the catch)

Huom! Tekniset painot (n. 40-50 of 1RM jerk)

E2M x 6
3 "No feet" Snatch balance + 2 OHS

Huom! Tekniset painot (n.40-50% of 1RM snatch) No feet = Jalat eivät saa irrota maasta. Päkiällä nousu saa tapahtua ojennuksen jatkumona.

Exakt 8,2km

8 intervals, new start every 6th minute 😎
Alternate between A and B.

Run 300m or 22/18 cal.

then

A.
2 rounds of:
6-8 box jumps
6-8 wallballs
6-8 weighted situps with wb

B.
2 rounds of:
6-8 Double DB power cleans
6-8 Double DB lunges
6-8 Double DB shoulder to overhead

Warm Up
2 rounds
40s easy/20s mod/10s fast cardio
25 plate hops
10 gtoh with plate
5+5 plate halos
10 goblet squats
after 2 rounds some barbell prep for squat cleans and climb to starting weight

Weightlifting
3x3 squat cleans @60-70%
3x2 squat cleans @70-80%
3x1 squat clean @80%+
rest 1-2 min bwn sets

Metcon
3 rounds for time
240m run
6-12 c2b pull ups
12 goblet squats @16/24kg or 15/22.5kg db
target pace for 1 round 2.30-3.00 (target under 8min, cap 10 min)

Partner 30:00 Workout

0:00 - 10:00
Max 40m Single Arm Farmer Carries @32/24kg

10:00 - 20:00
Max Distance Row or Ski

20:00 - 30:00
Max Rounds of:
10 total DB Snatch @22,5/15kg
15 Double Unders
20 Air Squats

Each partner completes a full round at a time for the circuit

Extra: Weighted Straight Leg Sit-ups: 4 x 12-15. Rest 60s.