Technique 15-20min

Double-Unders

Emom24

1. 5-10 Toes to Bar/ Knees/ Legs Up
2. 6-12 Hollow Rocks
3. 10-30 Double Unders
4. Rest

"Swole Cycle"
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories

AMRAP 5min:
Handstand walk (5m)

Scaled:
Handstand + steps on the plate

(Rest 2min...)

AMRAP 5min:
Ring Muscle ups

Scaled:
C2B/Pull up + Push up

strength

Every 3 min for 5 rounds

1 segment pull + 1 segment clean

• 5 weighted dips

WOD

30 sec snatch left
30 sec snatch right
30 sec clean right
30 sec clean left
60 sec 2 handed swing
60 seconds rest or active recovery

3 rounds

Partner workout
EOM 16 minute
Ring push up 8 - 16 (odd)
Pull up 8 - 16 (even)

2 rounds for time:
10 KB snatch (each) L+R 16/12kg
20 Abmat sit-ups
10 KB clean & jerk (Each) L+R 24/16kg
10 V-ups
20 KBS (US) 32/24kg
10 T2B

For time:
10 Cleans 50/35kg
15 Jump over barbell
20 Push-ups
9 Cleans 60/42kg
15 Jump over barbell
20 Push-ups
8 Cleans 70/50kg
15 Jump over barbell
20 Push-ups
7 Cleans 80/55kg
15 Jump over barbell
20 Push-ups
6 Cleans 90/62kg
15 Jump over barbell
20 Push-ups
5 Cleans 100/70kg
15 Jump over barbell
20 Push-ups

TC 20min

10 Rounds for Time
10 DB Push Press @2x22,5/15kg (KB option 20kg/12kg)
10 Toes to Bar
Timecap: 15 min

5-10min Row
Then 3 rounds:
5+5 DB Snatch
5+5 DB Hang Squat Clean Thruster
10-20 Plank Hold with DB Drag video

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5-10 Down Dog to Cobra video + Snatch Drills video

Takakyykky, raskas ykkönen + 3x3@75%, 1x5@65% (päivän raskaimmasta)

Raakatempaus polvelta + raakatempaus + valakyykky

1+1+1@70% x 2, 1+1+1@75% x 3

RaakaRive polvelta + raakarive + raakatyöntö
1+1+1@70% x 2, 1+1+1@75% x 3

Russian Twist 4x30