EMOM 25 min

1) shuttle run
2) HSPU
3) Row
4) Toes to bar
5) rest

RPE 6

choose reps to reflect your RPE

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Goal & Intensity:
-Today’s focus is on improving gymnastics movements.
-Choose a challenging but controlled scale — better to do fewer quality reps than many easy ones.
-Use a scaling option that allows you to maintain a solid body position throughout.
-RPE: 6/10 – light breathing, focused on technique.

3-3-2-2-2-2-1-1-1-1

5 Kierrosta aikaa vastaan:

40 Ilmakyykkyä
20 Punnerrusta
15 Thrusteria (30/20kg)

SKAALATTU 3 kierrosta

TC: 30min

EMOM 13
Every minute perform
Power Clean + Hang power Clean + Push jerk
@75% of 1RM power clean + push jerk

Back Squat

5 Sets of 5 @ 60-65%

Go Every 2:30

5 Rounds for Time;
50 Double Unders
20 USA Swing (24/16kg)
10 Burpee Box Jumps (61/51cm)

• 18:00 Cap

5 x every 3 min
18/14 cal Bike
4 hang squat clean
4 front squat

70/52kg

12min amrap:

• 5 käsilläseisontapunnerrus
• 5 rengasdippi
• 10 boksihyppy (N 50cm / M 60cm)

5 - 5 - 5
AHAP

EMOM 20

Minute 1 : 12 Biceps Curls w/ DB`S. AHAP
Minute 2 : 10 Legless Row Pull ( Damper 10/8 )
Minute 3 : 10 V-Ups
Minute 4 : 7 Strict Pull-Ups
Minute 5 : Rest