EMOM 20:
Odd: 7 Deadlifts 100/70kg
Even: 10 Burpees

2-3sets:

8+8 kb side bend
30+30m s.a farmer carry

LÄMMITTELY
3-5:00 min vapaavalintainen ergometri.
Sitten 3 kierrosta tai 10:00 minuuttia:
10 Bird dogs
10 Deadbugs
5 Tempausotteella (kääntö pään päälle lantiolta + punnerrus niskan takaa + valakyykky)

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TEMPAUS

3-Asennon tempaus,
Nousu keskiraskaaseen kuormaan 20:00 minuutissa kompleksissa: (Tempaus lantiolta + tempaus polvelta + tempaus lattiasta)

2x sama paino ennen kuorman lisäämistä.
Lepo 60-90s sarjojen välillä

Tempausveto,
3 x 5 (raskas)

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BONUS

Valakyykky,
Nousu 3 toiston sarjaan @ 2 RIR (reps in reserve).

Takakyykky,
Nousu 4 toiston sarjaan @ 2 RIR (reps in reserve).

Warm Up
Speed Ladder Drills for 5 minutes
straight to
Agility&Coordination Drills for 5 minutes
then 2 rounds
10 gtoh + halo
10+10 single arm plate press
10 plate row
10 plate squat

Strenght
Build to heavy triple of Pause Overhead Squat (pause at bottom)
3x5 and 3x3 reps
rest as needed bwn sets
Build to heavy single of weighted pull up or chin up
5-5-3-3-1-1-1-1-1 reps
rest as needed bwn sets

Metcon Prep for rowing 2x40/20/10s with 1 min rest bwn set

Metcon

10 sets
500m row @5km pr pace to start and finish at 2km pr pace on last 2-3 rounds
1 min rest bwn sets

Warm Up
2 rounds
1 min row
1 min air bike
20 lunges/bulg squat
5 inch worm + push

5 push up to downdog pose
10 cossack squat strech
1:00 plank hold

Strenght
Build to heavy 2 reps set on Pause Back Squat
3x5 reps @35-60%, then 4x2 @70-93% (on last set 0-1 RIR)
rest as needed bwn sets
Build to heavy 2 reps set on Pause Bench Press
3x5 reps @35-60%, then 4x2 @70-93% (on last set 0-1 RIR)
rest as needed bwn sets

Accessory Work
Farmers hold walking lunges
2x8-12 reps for warm up sets and 2x 16-20 reps for workout sets
rest as needed bwn sets
Double DB Floor Press
2x6-8 reps for warm up sets and 2x10-12 reps for workout sets
rest as needed bwn sets

Metcon Prep
2x40/20/10s of rowing, add speed.
rest 1 min bwn

Metcon

3 rounds
500m row@1km pr pace
straight to 4:00 at marathon pace (2.20-2.35 for men and 2.30-2.45 for women avg)

Cool down
1000m light rowing vastus 1

Find your 1 RM

Primer 3 rounds
5 + 5 banded kip swing
5-10 PVC shoulder lifts

3-5 rounds for quality
3-5 kip swing
3-5 kipping knee raises
3-5 kipping t2b / leg raises
R: 1min

EMOM 6
1. Handstand walk practice
2. Russian twist x 20-30

EMOM 6
1. Handstand hold 20-30sec
2. Windmills 5 + 5

For time:

15-12-9
thruster @40/30kg
5-4-3
rope climb

Back squat

4 x 3 @ 75-80%, rest 3:00 b/t sets

7 minuutin amrap:
Pushpress 50 x 50/35kg, 50 x 60/40kg

3 min lepo

7 min amrap:
Etukyykky 50 x 50/35kg, 50 x 60/40kg

3 min lepo

7 min amrap:
Raaka rive 50 x 50/35kg, 50 x 60/40kg