EMOM2 x 5
2 x High hang Snatch
Kevyet painot, nopeat liikkeet

EMOM3 x 5
4 x Push Press 60-70%
10 x selkälihasliike

B) On the minute for 9min
1. 8-12 deficit push-up
2. 10-12 ring row
3. Rest

Bear complex ladder 15min
1 Power clean
1 Front squat
1 Push press
1 back squat
1 push press behind neck
* every 90s
* add weight every second round
* total 10 sets
* goal is to get AHAP

A) 12min EMOM
KB Swing
Pike Push Up
Plate Sit Up
Row

B) 12min EMOM
DL
Push Up
T2B
C2 Bike

C) 12min EMOM
WB
HSPU
Russian Twist
Ski erg

D) 12min EMOM
OH Lunge
Ring Row
Back Extension
Air Bike

E) 12min EMOM
Kasakkakyykky
Strict Pull Up
TGU
Box Over Burpee

Mobility

DELOAD WEEK

A) Reaction drills

B) 4x3 tempo back squat
30X1 @50-60% 1RM

C) Core
3 rounds with partner
6-8 weighted explosive sit-up + throw
6/side weighted russian twist + throw

Banded Pushdowns: Max reps in 2:00
+
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

1. 2+2+2 @60%
2. 2+2+2 @65%
3. 1+1+2 @70%
4. 1+1+1 @75%

6min AMRAP 3-6-9-12...
DB box step up 22,5/15
DB snatch 22,5/15

Rest 3min

6min AMRAP 3-6-9-12...
KB sumo deadlift high-pull 24/16
Burpee

Rest 3min

6min AMRAP (6)-8-10-12...
Cal row
Wall ball 20/14