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

10 min AMRAP:

• 10 kettlebell snatches, left (24/16kg)
• 15 double-unders
• 10 kettlebell snatches, right
• 15 double-unders

Hang Snatch ( knee) 6x3x70%

3 rounds for time:

• 500 m row
• 20 kettlebell swings (32/24kg)
• 15 burpees
• 5 muscle-ups

8 Clean 50/35
6 STOH 50/35
10 Bar over burpee

16/16 x Kettlebell Press
16 x Tuck Up
16 x Box Jump
3 Rounds, For Quality
Finish with 100 Speed Steps