EMOM x 32

1) bike
2) 20-40m carry D-ball, farmer, kb fr carry etc.
3) ski
4) 1-3 rope climb

Barbell Glute Hip Thrusts
4 x 8-10. Rest 90s
– 2-3 Warm-up sets
– Go HEAVY

Double KB Front Rack Lateral Lunges
3 x 6 each. Rest 60s.
– 1 Warm-up set

3x 5min AMRAP 3min tauot

1)
8 Boxin ylitystä
8 Punnerrusta

2)
8 Raakatempausta riipusta 35/25kg
6 Bar facing burpeeta

3)
12/9 Cal
6 T2B

Warm Up
2 rounds
2 min cardio
50 single unders
8+8 bulgarian split squats (bw)
8+8 single arm push press (pause 2 sec at top)
8 burpees
30/30s side plank hold R/L

Strenght
Push Press 2x10+3x5reps, building to heavy 5 rep set.
perform 6-8 bulgarian split squats after Push press set
rest 2-3 min bwn sets

Metcon
3 sets

1 min Rowing or Ski erg
1 min burpee
1 min double unders
rest 1 min bwn sets

10km cross country run
Find a nice long route and run 5-10km

Enjoy the outside

Happy Midsummer 😎

-todays heavy
-2min rest

4 Rounds For Time With a Partner
400 Meter Run/500m row/ski
50air squat
50 Double Unders
50 V-up
100 Meter Front Rack Carry

– Goal: sustainable effort

TIME CAP = 30:00

Extra:
Wheels on the Bus
3 x 30-45s. Rest 60s.

Kyykky 3x8x70%

Hyvää huomenta 3x12
-varovasti kuormaa

SitUps 3x12

Kyykky-hypyt 5x5
-raskas, käsipainot lisäpainoiksi

10x 90s ON 1min OFF

A) 15/12 Cal AMRAP: Burpee

B) 15-20 Seinäpalloa AMRAP: Viivajuoksu