G-Skills
Bar MU

G-Wod
EMOM 5
1-3 Bar MU

Accessory
4 Rounds:
YGIG
A1. 20-30sec Hanging knee tuck hold
A2. 8-12 Bar dip

AMRAP 5 (REPS)

21/15 Calories Row
6 Rower Over Burpees

Omatoimi:

Tässä ee toenna säästellä tai ainakaan pelätä et tuntuu pahalle :)

Suu kiinni ja vetoja!

** 1 x Clean Pull + 1 x Hang Power Clean (Under knee) + 3 Shoulder Press**

Find in 20 minutes max. weight complex.

1 clean high pull + 1 Clean + 1 front Squat

Build up to something heavy but keep good form.

Every minute for 16min
@ 50/35kg
3 Power Clean
3 Push Press
3 BoB

4 rounds for time:

• 10 OHS 60/40kg
• 20 KB Swing 24/16

3 rounds
4 reps @ 60-65%
3 reps @ 70-75%
2 reps @80-85%
Hit singles every 8-12 sec, change weights and take breath. Then next lifts.
rest 2-3 min bwn rounds

YGIG 3 rounds
20 sec holds

Support Hold
Dip Hold
Handstand Hold
Hollow Hold
Pull-Up Hold

3 rounds for time:

• 15 T2B
• 15 weighted lunges

1) 5 power clean
2) 5 pull-up+10push up+15 squat
3) 10 box step up w/ kb/db for badasses
4) 8 burpee
5) Rest