EMOM 20
• 5-8 Strict Pullups
• 6-10 T&G Power Cleans, 50-60% of 1RM
• 6-12 Toes-to-bar
• 6-8 Shoulder-to-overhead (same weights as in PC)
• 30-50 Double Unders

4 rounds
12 back squats 80kg/55kg
1. 15 cal airbike
2. 15 cal row

5 rounds: 30sec ON, 30sec OFF

1) Slamball Ground to Shoulder
2) KB Front Rack Box Step-Up
3) DU

RPE 3

Choose the loading and rep scheme to stay in RPE 3. This is a trap if you go too hard :)

12 min EMOM
4 cleans + 3 fornt squats 80kg/55kg
goal is to complete every round as RX´d if you can do it add 5kg/3kg

30 x DU
4 x Power Clean
3 x Front Squat
2 x S2OH
80/60kg

1.) 8-16 DB-snatch
2.) 6-12 HSPU
3.) 8-16 OH-Lunge
4.) Recovery Ab/Row

GYMNASTIC CONDITIONING

15min EMOM:

1) 5-15 C2B
2) 5-10 HSPU
3) 8-14 Pistol Squat (alternate legs)

Pause shoulder press

5 x 3

2 seconds pause when the barbell is at the shoulder

5 x 82%
3 x 87%
1 x 92%

Dumbbell Bench Press 5x8-12 AHAP

Kettlebell Row 5x10+10 AHAP

No rest btw movements. SO 4:00

(Wodit open gym alueella. Iso sali ja yläkerta varattuna nostajille 10-12 ja 15-17. Samoin tangot kaikki käytössä, joten Openeiden tekeminen noina aikoina ei onnistu)