5 sets of 3 Jerk Drive
- Stay light, go by the feeling and focus on full engagement of the legs and drive.

Emom 40

1. Row 12/10 cal.
2. Thruster x 12 @35/25kg
3. Box jump overs x 12
4. Rest
5. Ski 12/10 cal.
6. Reverse double db front rack lunges x 20 @2 x 22,5/15kg
7. Kb swings x 20 @32/24kg
8. Rest

Aim to have steady pace and to have atleast 15 sec. Rest before next minute.

3-5 rounds for quality:
30/24cal Row
20 Barbell Bicep Curls 20/15kg
10 Ring Dips

For time
50 lateral kb jump over
40 KBS
30 goblet squat
20 s.a. kb thruster
10 lateral burpee over kb

Rx: 24/16, TC: 9min

40 min.

Aloita treeni 2 km soutu/hiihto tai 4 km pyörä

5 Yleisliike
10 Istumaannosu
15 Kahvakuula heilautus
30sek kuollut koppakuoriainen

Wu: Easy swim for 200m

A: Swim 9 x 150 m. Rest 1 min between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.

Cool-down: Easy swim for 200m

WORKOUT
FOR TIME
1000m row
50 Back Rack Lunges @43/30kg
30 Toes to Bar
800m row
40 Back Rack Lunges
25 Toes to Bar
600m row
30 Back Rack Lunges
20 Toes to Bar

24:00 Time Cap

FINISHER
3 SETS
12 DB Zottman Curls
10/10 SA DB Upright Row
1:00 Hollow Hold*

Hip trust 3 x 6

1) HS progression
- Wrist warm up
- shoulder warm up
- HS against the wall 4x36s, perfect hand stand position is your goal, keep your toe nails and nose on the wall, nothing else.

10 min Amrap
6 dumbbell thrusters 2x22,5kg/2x15kg
12 kb swing 24kg/16kg
24 sit ups