Overhead squat 5x1
– nouseva paino
– lepo 3-4min

EMOM 30 min:

1) 15 cal echo bike / 17 cal row / 20 cal bike erg
2) 5 clean & jerk
3) rest

Q7AV

WU: 8 x 30s on / 15s off:
1) row / ski
2) ring row
3) walking lunge
4) lying banded press

Ft

40 kb snatch
20 cal ski erg
40 kb goblet squat
20 cal ski erg
40 kb clean and jerk
20 cal ski erg
40 kb full swing
20 cal ski erg

Rx 24kg

10min for quality:
200m run, bike or row
5+5 perf. stretch with rotation
5 scap. pullup + 10 kip swing
5 medball cluster
5 burpee

Weighted pull-up 4x2

Level 1.
3 sets: 2min rest between sets

Buy in 400m run
3 rounds:
10 pull up
15 push up
20 air squat
Buy out 400m run

Level 2.
3 sets: 2min rest between sets
Buy in 400m run
3 rounds:
6-8 pull up
10-12 push up
16-18 air squat

Buy out 400m run

Rpe 4 TC 40min Huom! Tavoite ylläpitää sama kierrosvauhti tai hieman kiristää loppua kohden. Leuat ja punnerrukset pitää mennä 1-3 setissä. Skaalaukset: run - matka pull up - jumping push up - kulma air squat - reps

EMOM x 28
1) 2-4 wall walk
2) 10 kbs + 10 kb reverse lunge@24/16kg
3) 30s echo sprint
4) rest

EMOM9:
1) 10 banded pallof press R
2) 10 banded pallof press L
3) 15 heavy DKB deadlift

2 rounds
4 min AMRAP
Row
- 1 min rest -
4 min AMRAP
50 crossover single unders
10 burpees
- 1 min rest -
4 min AMRAP
Bike
- 1 min rest -
4 min AMRAP
15 wall balls 20/14lb
15 toes to bars