WORKOUT
3-4 SETS FOR QUALITY
1:00 Jump Rope
12/12 Single Arm Ring Rows
12 Tall Box Jumps
1:00 Bag or Ball ½ Get-Up
24 Ball Russian Twists
12 Tall Box Step-Ups
-Rest 1:00 b/t Sets-

• 1 Rep= R+L on Russian Twists
• RPE 6

E6MOM x 8-10

A) 3-6 bmu, 20-30 DU, remaining time easy pace ski / scaled pull up or c2b

B) 10-20m hs walk, 20-30 DU, remaining time easy pace bike / scaled 3-5 wall walk

Target PK2, not too FAST !!!

AMRAP 12 ( REPS )

20 Overhead Lunge w/ KB 16/12kg
20 Line Facing Burpees
10 Pull-Ups
15/12 Calories Row

15:00 Chin-Ups & Triceps + Metcon ( 2.11.2023 )
16:00 Clean Technique

18:00 EasyWod

AMRAP 8:
5 Rounds:
20 DU
5 Thrusters 43/30kg
10 T2B
Remaining time,
Max cal Row

———Rest 4 minutes———

AMRAP 8:
5 Rounds:
10 Burpee Box Jump Overs 60/50cm
7 Pull-ups
Remaining time,
Max Wall Balls 9/6kg

Score: Calories + WB

PARTNER WORKOUT OPTION
IN TEAMS OF 2...
AMRAP x 16 MINUTES
10 Toes to Bar / Knee Raises
12 Back Rack Alt. Lunges@43/30kg
14 Box Jump Overs / Step Overs
P1 and P2 will complete this workout in a waterfall format. P1 will complete 10 Toes to Bar, P2 will complete 12 Back Rack Lunges, P1 will complete 14 Box Jump Overs, then P2 will complete 10 Toes to Bar, and so on. P1 works while P2 rests.

REST 3 mins

AMRAP x 11 MINUTES
11 STOH @43/30kg
11 Wallball@9/6kg
11 Plate G2OH@20/15kg
Same waterfall format so P1 completes STOH, P2 completes wallballs , P1 G2OH etc

Seated shoulder press
5x3r @ 80% from best shoulder press
90s. recovery

Warm up lifts:
5@40%
4@50%
3@60%
3@70%

7 sets of Deadlift
Set 1: 3 @60%
Set 2: 3 @65%
Set 3: 2 @70%
Set 4: 2 @75%
Set 5: 1 @80%
Set 6: 1 @85%
Set 7: 1 @90%
- Rest 2min btw sets

20s on - 20s off for 5 rds
a) chin over bar hold (added weight, bodyweight or assisted)
b) bottom of push up hold (chest ~5cm from the floor / target)
c) hollow hold
d) alt. ring archer push up / ring push up / top of a ring push up hold

Rasittavuus RPE 6,5-7,5

Every 1:30 x 15:
1 Power Clean + 1 Front Squat + 1 Clean
- Start @45% 1RM Power Clean