M1) Bike/row/ski 40s.
M2) 14 DB snatch 22.5/15
M3) 4-8 HSPU
M4) 4-10 butterfly/kipping PU
M5) rest
Maintain same reps trough out the emom
HR @ 70-75% alter movements so you're able to hold on to the desired HR.

Kulmasoutu
- 5x8

Pistol squat 4x8-8

”Crossfit total”
1RM back squat
1RM Shoulder press
1RM Deadlift
45min time cap!

5x
90sec SkiErg
90sec Echo/Assault Bike
90sec Row
90sec Rest

TriSet!
4 rounds

A1) Tall Kneeling Landmine Press - Bilateral
4 x 8-12 2s down. Rest 60s.

A2) Elbow Out Landmine Row
4 x 8-12 each 3s down. Rest 60s.

A3) Reverse Plank
4 x 30s. Rest 30s.

Ring/Bar MU:
2 x 5 Lantion avaus maassa
3 x 3 Hips to bar/rings with box
3 x 1-3 Box transition
3 x 2-3 Jumping MU
3 x 5 Kip swing
2 x 1-3 Hips to rings/bar

EMOM7-9
1-3 MU
Valitse itsellesi sopiva toistomäärä niin, että pystyt tekemään hyvällä tekniikalla kaikki sarjat.
Voit tehdä myös 7-9 sarjaa ilman kelloa 1-2 MU.

M1 8-10 OHS 52/35
M2 Rope climb for 40s.
M3 20s. L sit on paralettes/box

2-3rounds
10 high knees
10 split jump
5 up & down
*
"Perusjyystö" emom30
1)run, or 20-30 high knees
2) 20 mountain climber + 5-10 squat jump
3)rest

10min EMOM
SumoDL high pull x3