EMOM 5 mins
3 power Snatch
1 min rest
EMOM 5 mins
3 squat Snatch
1 mins rest
EMOM 5 mins
3 Overhead squat

Add weight after each EMOM, if form allows. Start around 70% of 1rm Snatch

"Air Force"
20 thrusters@43/30kg
20 sumo deadlift high-pulls
20 push jerks
20 overhead squats
20 front squats
4 burpees at the start of each minute)

Start the workout with 4 burpees!

Timecap:12 mins

1A) Hand stand 5x36s
1B) shrimp squat 5x12 alternating

AMRAP 12:00
10 HSPU kipping
10/arm Single Arm Russian Swing @24/16kg
10 T2b

Goal: Hard effort. 5+ rounds. Scale hand stand Push-ups as needed to achieve this.
Rx+: 28/20kg

Superset x 3 sets

DB Push Press x 8-10.
Rest 45s.
Double DB Rows x 8-10
Rest 45s.

Use the same weight for both movements.

5 x 3 raaka tempaus + 3 tempaus veto + 3 raaka tempaus

Lähde kevyehköllä painolla liikkeelle ja lisää tuntuman mukaan

8 sets of Weighted Chin-ups
3x3
2x2
3x1
- Build to days heavy 1 rep max
- Rest 2-3min btw sets

For 16 min. 1min ON / 1 min OFF
Max cal row, damper setting 10/8

Yläkerralle juttuja. Pääasiassa.

12 AMRAP
5 devils presses 2x22,5kg/ 2x15kg
50 DU
200m row
10 kb swings 32kg/20kg

70-80% effort

10 burpee

10 burpee
25 push up

10 burpee
25 push up
50 lunge

10 burpee
25 push up
50 lunge
100 sit up

10 burpee
25 push up
50 lunge
100 sit up
150 air squat

TC 40min

ABS
ZT Sub 30min - 5 rds abs
ZT 30-35min - 4 rds abs
ZT 36-40min - 3 rds abs
ZT TC - 2 rds abs

ABS round
20 flutter kicks
20 bicycle abs
20 leg raises
20 V-sit up