EMOM x 16:00

Min 1: 30s Devil's Press
Min 2: 10x10 m shuttle run
Min 3: 30s Hand Release Push-ups
Min 4: 10 Toes to Bar
- Goal: Challenging but repeatable efforts each round, unbroken on all movements.
- Rx+: 1-5 Bar Muscle-ups + 10 T2B

4 sets
Wide Grip Pull-Up x max reps
Rest 1:00
Barbell Curls x 10 reps
Rest 1:00
DB Front Raise x 10 reps
Rest 1:00

Pull-Ups: Self or partner assisted as needed. Scale to get at least 5 reps per round.

3 Rounds:

1min Air Squats
1min BW Walking Lunges
1min REST

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JT

21-15-9
HSPU / DB Push Press
Ring Dips / Box Dips
Push-Ups

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ABS Challenge:

50 Abmat Sit-Ups
30sec Plank
40 Abmat Sit-Ups
30sec Plank
30 Abmat Sit-Ups
30sec Plank
20 Abmat Sit-Ups
30sec Plank
10 Abmat Sit-Ups
MAX Plank

EMOM x 10

1) 12-16cal row
2) 5-15 pull up

rest 5min

EMOM x10

1) 30-50 DU
2) 8-16 Reverse lunge

5x3 Snatch Grip Deadlift @110-115% of 1RM Snatch
- Rest 2min btw sets

3) 30 wall balls 9kg/6kg
30 burpee box jumps 60cm/50cm
60 DUs
20 T2B
20 deadlifts 100kg/75kg
8 rope climbs

45 min PK
3000m jog
50 cal Airbike

Laji 1: "Lantiosta vaan"

Laji 2: "Klassikko"

Laji 3: "Happo"

Laji 4: "Soutaen olisit jo perillä"

EMOM x10

1) 10-50 DU / practice
2) 20-30s hollow

6x3 Bench Presses
Sets 1-2: @80%
Sets 3-4: @82%
Sets 5-6: @84%
- Rest 2-3min btw sets.