3-3-3-3-3
- Built across, all sets should be as heavy as form allows.
- Rest 2-3min b/w sets

Every 8 min for 3 rounds
20 pullup / jumping pullup
20 thruster 35/25
20 box jump 60/50
20 shoulder to overhead 35/25

Warm up:
10min easy row @60-70%
10/10 Perfect stretch
10 Squat to hamstring
10 Alt. squat sit rotation
20 alt. 90/90 hips rotation
10 Scap push up

Row 2 x 10min (3min rest between sets)
Huom!
Ensimmäinen veto kevyemmin n. 75-80%.
Toisen vedon tavoite on olla mahdollisimman lähellä anaerobista kynnystä eli n. 80-85%.
+
Accessory WOD

21 Deadlift 50/35kg
7 Wallball 10/6kg
15 Front Squat
7 Wallball
9 Hang Clean
7 Wallball
6 Shoulder to Overhead
7 Wallball
9 Hang Clean
7 Wallball
15 Front Squat
7 Wallball
21 Deadlift
7 Wallball

Climb to moderate heavy 3 reps of Back Squat in 12 minutes
Climb to moderate heavy 3 reps of Bench Press in 12 minutes
Climb to moderate heavy 3 reps of Deadlift in 12 minutes

Put the total kilos on result area of all 3 lifts. DONT GO TO MAX, moderate heavy is something bwn 70-80%.

300m Row
30 Wall Ball
10 High box over burpee

• all out effort
• big sets of WB
• be sure to come below parallel on WB

Box Squat
5-4-3-2-1+. Rest 2:00
- Goal: Build to a heavy 1+ (AMRAP) set. Goal of this to perform 1-3 reps with a heavy load, not necessarily a max.
- Option: 6 x 4 at the same weight, focusing on technique.

Kyykky 5x5x80%

Penkki 5x3x85%

Pystysoutu käsipainoilla 6x15-25

Melkein ”Martin”

1000m Soutu tai 2000m Pyörä
50 Maastaveto (kehonpaino)
25 Thruster 30/43kg
500m Soutu tai 1000m Pyörä
50 Etunojapunnerrus käsienirrotuksella
25 Leuanveto
250m Soutu tai 500m Pyörä
50 Istumaannousu
50 Seinäpalloheitto 6/9kg

2 Rounds:
10 Lying pass over
20 Alt shoulder taps with push up position
10 Handstand cap push up + 10sec Hold
10 Banded pull with 5sec hold
10 Scap pull up with chin up grip