EMOM x32-40

1) bike
2) 4-6 bmu / scaled 4-8 pull up
3) ski
4) 5-10 hspu / scaled 5-15 push up

Target Pk2 , easy bike&ski

Etukyykky 5-8x8
-eli nousu kasin sarjoilla ”kovaan kasiin”

Vauhtipunnerrus käsipainolla 3x8 / käsi

Takaolkapääsoutu 3x20

Pullover käsipainolla 3x15

Tempaus kahvakuulalla 3x15 / käsi

Hang Power Cleans for load
EMOM 10:
Sets 1-2: 6 reps
Sets 3-4: 5 reps
Sets 5-6: 4 reps
Sets 7-8: 3 reps
Sets 9-10: 2 reps

Go up in weight every 2:00, but no more than 10/5kg.

2 rounds:
15 Toes Up DB RDL @2x20/15kg or choose weight (toes on a blue plate)
15+15m SA OH DB Walking Lunges 20/15kg L+R

• 1min Rest btw sets

30 Toes Up DB RDL @ choose weight (toes on a blue plate)
30+30m SA OH DB Walking Lunges 20/15kg L+R

AMRAP 20:
50/40cal Row
40 Abmat Butterfly Sit-ups
30 Pull-ups
20 Alt. DB Snatches 20/15kg (from ground)
10 Burpee Box Jump Overs 60/50cm

10 sumo deadlift high pulls (30/42,5 kg)
10 handstand push-ups

Scaled WOD
5 rounds for time:
7 sumo deadlift high pulls
7 pike push ups

Hang Squat Snatch = tempaus kyykyn kautta riipusta

5 Rounds for time

25 Burpees
25 Thrusters, 20/15 kg
15 Toes-to-bars

EMOM 12 min, alternating

35-45 s Hollow Hold

2-4 Turkish Get-Ups (@70-80% TM)

Kettlebell DT

5 Rounds For Time:
12 KB Swings
9 KB Cleans
6 KB Push Press or Power Jerk