EMOM12:
Min 1-2-3-4: 10/8cal
Min 5: Rest
Min 6-7-8: 15/12cal
Min 9: Rest
Min 10-11-12: 20/16cal

Superset of:
– Dimel Deadlifts (30% of Deadlift): 3 x 30. Rest 30s.
– Hollow Rocks: 3 x 15-30. Rest 30s.

4-5 rounds, rest as needed

5-10 Strict C2B
5 High Box Jump

RPE 4 to 5

4x
1min Shuttle run 10m
1min Rest
1min Burpees
1min Rest

5 rounds
6 hang cleans 75kg/50kg
6 front squats 75kg/50kg
200m row

A) 3 Rounds of:
Run 400m
30m Swim

B) ”I Go, You Go”
4 Rounds/ each

10 Burpees
Run 30m
Swim 30m

C) 4x40m Swim

Clean and Jerk 10×1 @80-90%
Full squat clean and split jerk. Move up based on feel.

EMOM3 x 5

Strict Shoulder Press x 3 70-80%

Jalat jäykkänä! Alas pudottaessa saa niiata mutta työnnössä jalat lukittuna.

EMOM for 15 minutes (5 sets):

Minute 1 – 6 Ring Dips / boxien välissä
Minute 2 – 7 Toes to Bar /
Minute 3 – 8 Burpees <3 <3 <3

Tee Laadulla etenkin Rinkulat ja T2B. Mutta ne Burpeet - Tunteella.

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

2rds(8)
10 sl dl
8 good mornings
6 plyo
4 deadlifts

Metcon/*Rx(19)
30 deadlifts 165/115-*205/145
30 burpees over the bar
20 hang cleans 135/85-185/115
20 burpees over the bar
10 snatches 105/65-*135/85
10 burpees over the bar

@24:00
hang clean 4x2 climb, but no pr necessary(12)

@36:00
800m run/1000m row/50 cal airdyne

@42:00
Finisher
30 t raise
30 big arm circles
60 rtw
1 min s/a para stretch
2 min hamstring stretch