EMOM3 x 5

5 x High Hang Power Clean (40-50% ) (taskulta vetoja)
10 x Selkälihasliike (selänojennus vatsallaan)

In pair, 30min MedicinBall AMRAP of:

20 MB Situps
20 Burpees with MB over partner(holding plank)
40 Overhead Walking Lunges with MB
40 Wall Balls

Partner WOD

2 Rounds/2min at each movement
1) Burpees
2) Situps
3) HR Pushups
4) Rowing Cal.
5) Walking Lunges 20/10kg
6) Rest

-The one who rest, are holding the plate (20/10kg) overhead.

Rest 2min

4min ME Wall Balls

4-3-2-1 min
A) Bike

B) Amrap of :
10+10 suitcase DL
10+10 single arm kbs

C) Row

D) Amrap of:
30 superman rocks
20 plank toe touch

E) Ski

3 x complex

2 ring MU

5 ring dips

1 skin the cat

Scaled

5 kips

5 T2B

5 pull ups

5 push ups

EMOM 6
80% of your average reps from last week

---

example:
regardless the scale
you did 70 reps last week.
70 reps / 6 sets = 11
this week hit 9 unbroken reps per set

---

• Focus on hitting the same rep amount on every set.
• Can use 1 ab mat, no plates under
• Rather do one RX than 5 scaled
• If doing 1 rx HSPU per set, have DBL DB next to you to do Z press with remaining of the time.

2-2-2-2-2

Warm up to a challenging weight and maintain that weight for all 5 sets. Sets every 2:30min

Warm up with empty barbell:
2 x 10 High hang snatch pull
2 x 5 Muscle snatch (jalat suorana)
2 x 5 Narrow grip OHS
2 x 5 High hang muscle snatch (kantapää maassa)
2 x 5 Tall snatch
2 x 5 Snatch balance

Snatch balance
3 x 3
Nousu varpaille ja alle työntö. 30-40% of 1RM.

Snatch
2 x @75%
2 x @77,5%
2 x @80%
2 x @82,5%
2 x @@85%
Find your 2RTM.

2RTM= 2 toiston TEKNINEN maximi.

2 rounds FOR TIME WITH PARTNER: "IGYG"
30 Box Jump
30 STOH 30/40kg
30 Cal Row
30 Front Squat 30/40kg
TC: 12min

Push press 3x2x90%