E2MOM for 12min
Rounds 1-2
12 1-Arm KB swings
remaining time double unders

Rounds 3-4
12 KB-cleans
remaining time double unders

Rounds 5-6
12 KB-snatch
remaining time double unders

Change arm on every round.
Challenging weights.

Every 2min. x6
Build to a heavy set:
3 Hang squat Cleans

SitUps 4x20

Kyykky 3x8x70%

Kylkilankkunostot 4x20 / puoli

Suorinjaloin mave 4x15

Yhden käden kulmasoutu 4x8-15 / käsi

Apuliikkeet voit tehdä modernisti kiertoharjoitteluna

4x6 1 1/4 squat

9x
New Interval every 5th minute
alt between a, b and c

A) 20/15 Cal. SkiErg
20 Situps
15 KB Swings 24/16kg
10 Goblet Squats

B) 20/15 Cal. Row
15 Wall Balls
50 Double Unders

C) 20/15 Cal. Assault/Echo Bike
16 DB Snatches 22,5/15kg
10 Burpee over DB

AMRAP 5, rest 5:00:
7 Rounds of "The Chief" (50/35kg)
Max cal Bike/Row/Run

AMRAP 5, rest 5:00:
6 Rounds of "The Chief" (60/40kg)
Max cal Bike/Row/Run

AMRAP 5:
5 Rounds of "The Chief" (80/50kg)
Max cal Bike/Row/Run

1 Round of "The Chief":
3 Power Cleans
6 Pushups
9 Air Squats

• Ohjeistus:
• Laitteelle tulisi jäädä aikaa noin 1.5min.
• Skaalaa toistoja, mikäli tarve vaatii.
• Tanko liikkeet tulisi pystyä suorittamaan TnG putkeen.

6x3 (5. raskain. 6. kevyempi)

Deficit deadlift 3-3-3-3-3 reps

2 rounds
1:30 cardio machine
25 plate hops
10 goblet squats
10 plate row
5+5 plate windmills
5 inch worm with push up
then 2 rounds with barbell / bodyweight
5 deadlifts
5 hang squat cleans
5 snatch grip push press behind neck
5 ohs
10 scap pull ups

then get ready for
snatch + ohs
box jumps and hspu
hang squat cleans
and test every movement rep or two as you like and start the wod.

5x2
@75-85%
Rest 2-3min.