Alternate for 14 Mins
1. 8-10 dB shoulder Press 22.5/15 x 2
2. 5-8 strict pull ups

Every 1 min 30 sec for 5 times
1 Front squat @80-85% of 1rm.
(time cap for front squat workout is 15minutes, so 7-8 minutes for warm up lifts after normal "warm up"

Halting back squat

5 x 2, AHAP

Working for 40 Mins ( 8 intervals 4/4)
4 on 1 off:
A. 100 single unders
20 shoulder Press 20/15kg
15 bicep curls 20/15kg
Rest 1 Min
B. Row 500m
40m walking lunges
15/15 side bends (KB in one hand)
Rest 1 Min

This should be a steady 6/10 effort

20 Min EMOM (alternate)
1. 9 Deadlifts, 6 hang power cleans + 3 STOH
2. 10 T2B

Barbell 70/50kg

This will be tough, scale weight as needed. Barbell should be unbroken

EMOM 12
Min 1: TNG DL 6 reps 60-65% of 1RM
Min 2: Push up 8 reps (weighted)
Min 3: Strict chin up 8 reps

-mavessa ei oteta "baunssia" maasta vaan se on kontrolloitu liike ja UB sarja. Punnerrukset normi skaalaukset ja jos menee UB 15 niin saa lisätä painon päälle. Täydellinen formi tässä eli ei notkoselkää.

1 Min on : 1 off (10 intervals) 20 Mins
A. 15/12 Cal Row
Max Burpees over the rower

B. Max Wall Balls

Post total reps to WODconnect

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

RX:
Men 85kg
Women 57,5kg

For quality

5 rounds of

• 10 Hollow rock
• 30sec Handstand hold
• 10 Deadlift @ 60% of 1RM

Focus on good quality movement. No time component.

1 Burpee box jump [60/50]
2 + 2 DB snatch / right & left
2 Burpee box jumps
4 + 4 Dumbbell snatch
3 Burpee box jumps
6 + 6 Dumbbell snatch