Bench biceps curl

EMOM 12 min, alternating

8 KB swings
12 burpees with high jump

Warm-up:

3 rounds with empty barbell
Press in split jerk 5 reps
Pause split jerk 5 reps (3 sec pause in the bottom of the dip and in the catch)

A.) Split jerk techique

B.) Workout 10-1, use around 50% of 1 RM

Split jerk 3 sec pause in the catch.

• if you fail to hold that 3 sec it's a "no-rep"

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(13)
3-6-9-12-15-12-9-6-3
pull ups/*c2b
*pistol squats(mod as needed)

gym goat(5)
30 kips

5x3(12)
bench/strict

Finisher
2 min shoulder distraction
25 scap push ups
2 min v-sit

EMOM10
1: 5 back squats 65-70%
2: 10 heavy wall ball

Power clean + Front squat
35 minutes to max out in the following complex
3 tng power clean + 1 front squat

Run 800m, 30 HSPU, Run 800m

Ohje: Tee harjoitus mahdollisimman nopeasti. Voit skaalata HSPU laittamalla esim ab-matin tai useamman pään alle lyhentämään työntömatkaa.

naruhyppely
yksittäiset, tupla ja tripla.

vastuskumilla kävely

5 RFT:
10 Pull-ups
10 Push presses 42/30kg
10 V-ups

Timecap 15min

30min AMRAP

2, 4, 6..... of Burpees
2, 4, 6..... of Squats
30 Du
2, 4, 6..... of Power Clean 60/40
2, 4, 6...... of Push Ups