EMOM 12 min

2 x power clean

MAYFLY "Friendly Fran"
3 rounds for time
21 Thrusters @43/30kg
21 C2B

Timecap: 12 mins
Scaling : kipping pull up, floor/box assisted pull up

AMRAP 20:00
30m per arm Single Arm Front Rack Carry @28/20kg
15 Goblet Squats
30m per arm Single Arm Farmer Carry
30 Russian Swing
Rest 2:00
Goal : 4+rounds
Rx+: 32/24kg

Extra:Double Leg Banded Hamstring Curl
Accumulate 100 reps

Warm Up
2 rounds
2 min cardio
10/10 atg split squat (front leg on raiser)
10/10 single leg hip bridges
:20 Hanging flutter kicks
10-20 alt leg v-ups

Strenght
3 sets
12-16 weighted farmers hold box step ups with 2 db's (50/60cm) you choose
rest 30s
8-12 strict knee raises as high as possible (controlled down, jalat lähtee etuviistosta)
rest 3 min bwn sets
tarkoitus pitää hyvä liikehallinta ja tehokkuus samassa paketissa.

Metcon
3 rounds for time
25/20 cal rowing or 20/15 calories air bike
9 double db/kb front squats

12 burpees

AMRAP 8min

40 Tuplaa
10 Raakatempausta riipusta 35/25kg

Deadlift ( Deadstop )

5-5-5-3-3-3-2-2-2

Go Every 2:00

60s on - 20s off for 6 rounds:
a) machine 1
b) (weighted) box get over
c) machine 2
d) 3-5 push up - 6-10 sit up - 10-15 air squat
e) sandbag over shoulder

Target: keep heart rate <160 BPM

5 sarjaa
2 hang clean (lähtö korokkeilta) + 2 split jerk

3 x 9 min EMOM

9 min EMOM
1) 15/12 cal row
2) 15 wall ball @9/6kg
3) 1-2 rope climb

REST 2 min

9 min EMOM
1) 5+5 KB clean&jerk @20/16kg
2) 8 burbee box jump overs
3) 12 FR KB lunges @20/16kg

REST 2 min

9 min EMOM
1) 40-50 DU
2) 20 sit ups
3) 1 Round of Cindy (15 air squats + 10 push ups + 5 pull-ups)

23 min

12 KP tempaus vuoro käsi 22,5/15kg
10 Yleisliike KP:yli
12 Istumaannosus