EMOM 8
One power clean
two split jerks
Use 50% of your 1RM jerk

Build to heavy set of

hang clean - front squat - clean - front squat - split jerk

Build to heavy snatch triple - 10 sec rest between each rep.

3 x 50%
3 x 60%
3 x 70%
3 x 80%
3 x 3 x 90%
Rest as needed, but max 3min at reps w/ 90%.

8x
2min ON/2min OFF
(Alt. Between a and b)

Row 20/15 Cal.
+
A) AMRAP of Wall Balls
B) AMRAP of Burpee-Box Jumps

Tabata x 4
Burpee
Hollow rocks
Push ups
Air squat

No rest between tabatas. Your result is total amount of reps.

In teams of 2

AMRAP 24

30 DU huom laske myös yritykset!!!
10 Front Squats (45/75 kg) - LAATU - tee huolella!!
10 Toes to Bar - tehkää vuorotellen, roikkukaa koko ajan tangossa.

HUOM MOLEMMAT TEKEE NUO MÄÄRÄT!!!

Voi olla "Sekopäiset parit" eli eri kaiffari kuin yleensä, esim ihan eri vahvuudet omaavat tyypit yhdessä tähän reeniin - uutta haastetta!!

4 rounds, rest 1-2min between movements

1) 5 Weighted Pull-Up
2) 5-15 Strict Ring Dip
3) 10sec Banded Core Hold

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

Metcon/RX(15)
Team series event one
Teams of two complete the following: mm/ff/mf
9-15-21 reps for time of:
Synchronized thrusters 95/65/45
Synchronized bar-facing burpees

work up to hvy 3 ft squat(10)

Finisher
2 min hip opener
20 side plank pt
3x :30 plank

Practice handstand skills for 20 minutes

EMOM24:
5/3 Rope pull-ups
5s Ring dip hold on top + 5 strict ring dips + 5 sec hold on top
8 Supine bar rows
20-30sec KB bottom up 90/90 hold
15 Superman rocks + 10sec hold
1min rest

1-2 rounds of Gymnastic core-work
10 reps + 10sec hold on each movement
In seated straddle:
- Single leg lifts L/R
- Double leg lifts
In seated pike:
- Single leg lifts L/R
- Double leg lifts
Hollow rocks
Side plank L/R
Superman rocks