Deadlift ( Deadstop )

3-3-3-2-2-2 Building Heavy

Go Every 3:00

Handstand 1/2

EMOM 12
1. 20-30sek bb overhead hold
2. 8-10 lower Bar pull up/ c2b
3. 30sec burpee + WB over bar

EMOM x 30 MINUTES
MIN 1 - 200m Run / ½ Stairs
MIN 2 - :45 No Push-Up Renegade Rows
MIN 3 - :45 Max Reps Tuck-Ups + V-Ups
MIN 4&5 - Cal Bike/Row/Ski
MIN 6 - Rest

• 1 Rep= 1 Tuck-Up + 1 V-Up.
• RPE 8
• Video: https://vimeo.com/917003472?share=copy

Warm up
Modified Crossover Symmetry Activation (2x ohutta kuminauhaa tarvitset)
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with miniband nilkkojen/polvien yläpuolella
10+10 banded side steps
10+10 banded forward&backwards walk
10 banded hip bridges
10+10 single leg hip bridges
10-20 banded air squats
then

3-4 times
40 sec easy row @18-22 s/m
20 sec moderate row @23-27 s/m
10 sec fast row @28-32 s/m
rest 20 sec and repeat
after warm up 3-5 min rest and start rowing workout

Metcon
Rowing
2000m rowing @5km pr pace (s/m 23-27)
rest 1 min
500m row @2km pr pace (s/m 28-32)
rest 2 min
1000m row @5km pr pace or faster (s/m 23-27)
rest 1 min
500m row @2km pr pace (s/m 28-32)

Gymnastic Strenght
2x.20-30 ring dip or ring push up hold
2x:20-30 chin over bar hold , jalat yhdessä ja pikkusen edessä suorana
2x20-30 Single leg wall squat hold R/L (pidä tässä jalat lähes kiinni toisissa kunnes nostat toisen jalan irti)
2x.20-30 free handstand hold / shoulder taps or againts wall
2x:20-30 L-Sit or Tuck hold on rings
then
3-4 sets of 6-12 reps Kipping Ring Dips / Strict ring dips / Normal Ring push Ups
3-4 sets of 3-12 Kipping Pull Ups / Chest to bar pull ups / Bar Muscle ups Or Strict chin ups
3-4 sets of 6-18 pistol squats
3-4 sets of 6-18 toes to bars

Optional Accessory Work
3x30-45 sec of farmers hold with heavy dumbbells in place
rest 1-2 min

Find your 10RM for the day in 3 sets
Then 10x @95% + 10x 90%

Voima
Deadlift 5x2
-rest 2min
-nouseva paino

WOD
10min EMOM
3 ring row
6 worm push up
9 air squat
(skaalaus 2,4,6)

AMRAP 15

30 Air Squats
30 Sit-Ups
30 One Arm Kettlebell Swing ( R )
30 Sit-Ups
30 One Arm Kettlebell Swing ( L )
30 Push-Ups
30/21 Calories Any Machine

60s on - 30s off, 5 rounds:
a) ski / bike erg
b) burpee double box get over (120 / 100)
c) row
d) air bike
e) jump rope

RPE 6-7, around zone 2.

EMOM 15 ( AMRAP )

Minute 1 : Row Calories
Minute 2 : 15 Kettlebell Swing
Minute 3 : Rest

Score : Total Calories