Maastaveto 5x60%, 3x70%, 1x80%, 5x70%, 8x60%

Etukyykky 5x5
-nousu kovaan vitoseen
-ei fail!!

Sjmv 3x10 / jalka
-yhdellä jalalla

On a 2:30 clock:
20 front squats (30/40 kg)
12 burpees over the bar
On a 2:30 clock:
16 front squats (40/60 kg)
12 burpees over the bar
On a 2:30 clock:
12 front squats (55/80 kg)
12 burpees over the bar
On a 2:30 clock:
8 front squats (60/90 kg)
12 burpees over the bar
On a 2:30 clock:
4 front squats (65/100 kg)
12 burpees over the bar
— Rest the remainder of each 2:30 window.

Scaled WOD
For time:
On a 2:30 clock:
15 front squats (15/20 kg)
8 burpees over the bar
On a 2:30 clock:
12 front squats (15/20 kg)
8 burpees over the bar
On a 2:30 clock:
9 front squats (20/30 kg)
8 burpees over the bar
On a 2:30 clock:
6 front squats (20/30 kg)
8 burpees over the bar
On a 2:30 clock:
3 front squats (25/40 kg)
8 burpees over the bar
— Rest the remainder of each 2:30 window.

Kyykky 2x6x70%

Tempo-kyykky 2x8x40% (3/1/3)

Tempaus kahvakuulalla/käsipainolla 3x10 / käsi

SitUps 3x10
-lisäpaino

1@up to RPE10 - 0-1 reps left, rest 2-3min

--

BACK SQUAT + WALL SIT HOLD 30-60sec - superset
then do drop set 5×5@-20% that weight, rest 3-4min

aloita selkä seinää vasten kyykkypito heti drop settien perään - hae haastavin kulma. Tee yhdellä jalalla kerrallaan, mikäli 60s menee helposti, ota tarvittaessa lisäpaino käteen tukijalan puolelle. Toista toiselle puolen - aloita heikommalla

2× 2+2@barbell, 4× 1+2@82%, sn-%, rest 2min

Deadlift ( waves )

6-4-2
6-4-2
6-4-2

Go every 2:30

Etukyykky 5x8x60-70%
-etukyykyn maksimista

Maastaveto 3x8 (50-60-70%)

Jalan loitonnus 3x20 / jalka

Penlay Row

4 x 8

Go every 2:30

3x 12min ON/90sec OFF

”I Go-You Go”
3x Shuttle Run
13-15/10-12 Cal (Ski-Row-Bike)
3x Shuttle Run

Start with low weight and aim for a high one.