Emom 50

1) Kone
2) Kone
3) 8+8 Yhden käden rengassoutu (kierto)
joka toinen kierros:
8+8 lapapunnerrus +kierto vast. nilkkaan
4) 30s kuppi +30s kaari
5) lepo

Team of 2 workout
In 32:00

4000m Row/ski/8000m bike
Remaining time AMRAP:
30 Wallballs @9/6kg
30 Box Jump Step-downs@60/50cm
30 Toes to Bar

Split work as you wish, one working at a time.
Score is reps of the AMRAP part.

For time:
80 DU
35/28cal Row
25 Burpees
60 DU
30/24cal Row
20 Burpees
40 DU
25/20cal Row
15 Burpees
20 DU
20/16cal Row
10 Burpees
10 DU
15/12cal Row
5 Burpees

Jefferson Kang Curl
3 x 3. Rest 60s
- Light weight, this is a mobility exercise
+
15 breaths (6s inhale, 1s hold, 6s exhale, 1s hold)

50min easy work

400m run / walk (PK)
500m row (PK)
30 Box step up (PK/VK1)
30 Sit-up (PK/VK1)
30 Scaled push-ups (long sets…)(PK/VK1)

5 rounds, each round for time:
8 Deadlifts 60/40kg
5 Bar Facing Burpees
6 Hang Power Cleans 60/40kg
5 Bar Facing Burpees
4 STOH 60/40kg
- Rest 1min btw rounds

4x3 Squat Clean
Set 1: 70-75%
Set 2: 75-78%
Set 3-4: 80-85%
- Rest 2-3min btw sets
- No TnG

15-12-9-6-3
HSPU kipping
Double Under x 3
Timecap: 13 mins

• you cannot do kipping if you dont have at least one strict HSPU

Every 90s for 10 rounds:

1 Hip Squat Clean + 1 Hang Squat Clean+ 1 Squat Clean

50-70% 1 RM Clean

3-4rounds:

10-15 GHD hip extension
3-10 strict pull up / ring row