EMOM 12

1. BMU x 2-5
2. L-sit max
3. Back Lunge 8/8 (RPE 9)

Every 3min for 18min (6 sets).
1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean
- Starting @80% 1RM clean and increasing load every second set.
- This complex is UNBROKEN

On a 20-minute clock:

"23.2 A"
AMRAP in 15 minutes
5 Burpee Pull-Ups*
10 Shuttle Runs (25 ft out, 25 ft back)
*Add 5 Burpee Pull-Ups after each round


Directly into:
"23.2 B"
5 minutes to Establish:
1 rep max Thruster
*Scale Burpee Pull Ups To Burpees
*Scale Run To /250/200 Row If needed

15 Min Amrap
30 Box Jump
30 Kb Swing
30 Goblet Squat
*24/16

OPEN 23.2

10min for cooldown:
2min erg
2+2 Perfect stretch
2+2 Pigeon stretch

5+5 half kneeling wall hug rotation

Jumppa selviää salilla :)

Partner WOD

10 rounds for time :
6 HSPU kipping/pike push up
12 DL @100/70kg
24 T2B
48 Double Unders
Timecap: 30 mins

Split as needed, You Go, I Go!

10 minutes for confidence: Pvc snatch drills(snatch balance, pvc plate jumps).
Then:
10 minutes of :
- hi-pull + power snatch 2+1 (5min)
- hi-hang squat snatch (5min)
Then:
20-25 minutes of squat snatches. Super light, at least 30 lifts. Preferably 40 to 50.

Kapea penkki 12x45%, 8x55%, 5x65%, 75% x Amrap

Tempaus käsipainolla/kahvakuulalla 4x8 / käsi
-jokainen toisto lattiasta asti

Pystypunnerrus 5x8x40%

Kohautusvedot 3x8
-painoa niin paljon kuin ote kestää

Grippi 3 x max.aika
-painoa noin 50% maastavedon maximista