FOR TIME:

With pair

100 PULL UP
100 PUSH UP
100 SIT UP
100 AIR SQUAT

EMOM4 x 5

2 x Back Squat + 2 x Push Press niskan takaa + 2 x OHS
10 selkälihasliikettä

merkkaa OHS painot

Warm-up:

3x
15/12 Calories row
20 Alternating lunges
10+10 Half kneeling 1-arm shoulder press
10+10 1-Legged deadlifts with barbell
20 Mountain climbers

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Clean and jerk

Build up to a Clean and jerk 1 rep max for the day in 20:00 minutes

OR

10 x 1 Clean and jerks @ 70%, lift every 2:00 minutes

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Core:
3x
15 Slow knee tucks
10+10 1-Arm side plank hip touches

Bonus:
3 x 10+10 Box step-ups
3 x 15 Toes up romanian deadlifts
3 x 10 Hamstring curl on rower

A) Banded Sumo Deadlift
8 x 2 every 60s.
- Approx 50% of 1RM
- These are SPEED reps, reset on 2nd rep

B) RFE Rotational RDL + Split Squat
3 x 5 each.
- Go slow and work on balance. Easy to Moderate weight.

AMRAP 20:
5 strict pull-ups
5 deficit push-ups
5 back squats (+60% 1rm)

3 rounds
21/17 cal row
40 double under
15 toes to bar
40 double under
21/17 cal row

You go / I go (full rounds)

Kyykky, kantapäät yhdessä 3x10
-lämmittely / liikkuvuus

Maastaveto 3x5 (40-50-60%)
-päinvastainen tekniikka

Maastaveto 2x2x85%, 1x90%

Leuanveto
-jos saat alle 3 leukaa: 3x5 negatiivista leukaa
-jos saat 3-6: 1 x amrap + 2 sarja negatiivisia
-jos saat yli 6: 3 x amrap

Otetreeni: 50-60% (mave max) myötäote-pidot 3x max.aika

Complete as many rounds as possible in 20 minutes of:

• Run 400 meters
• 20 GHD sit-ups
• 95-lb. overhead squats, 10 reps
  

4 rounds for time:
800m Run
10 Push-ups
10 Pull-ups
10 Push-ups

Rower Hamstring Curls: 3 x 4-6 3s in 3s out. Rest 60s
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)