20 Deadlift (155#) - ((165# - RX)
400M row ((run RX))
20 Kettlebell Swing (35#) ((RX 53#))
400M row
20 Overhead Squat (35#) ((RX 85#)
400M row
20 Burpees
400M row
20 Pull ups - chest to bar (I used 2" band)
400M row
20 Step ups ((RX Box jump 20"))
400M row
20 Dumb bell Squat Clean (15#) ((RX - 30#))
400M row

Overhead or Front Squat
3x5
Use the same Weight for All Sets
Week 5 of 6

It is a deload week, stay moderate across all sets!

EMOM 16

1 Minute : 5 Overhead Squat ( taken from rack )
2 Minute : 20 Russian Twist w/ Plate
3 Minute : Max Calories Bike Erg
4 Minute : Rest

EMOM 12

1 Minute : 7 Reps Bench Press @ 75% heaviest OTD
2 Minute : 10 Wallball
3 Minute : 15 Sit-Ups

8 x 2 min ON/OFF

A.
12/8 Cal Row
10 Ring Rows
- in the remaining time max cal Row

B.
12/8 Cal BikeErg
10 Lunges (Single DB, can carry anyhow)
- in the remaining time max cal BikeErg

C.
10/7 Cal SkiErg
10 GHD Situps
- in the remaining time max cal Ski

D.
10/7 Cal Echo bike
10 DB Hang Snatch
- in the remaining time max cal Echo bike

Ojentajat taljassa/kumpparilla 5x20

Vipunostot taakse 5x20

Pystypunnerrus vastaotteella 5x8-15

Kapea penkki 5x10x50%

Blackburns’ 3 kierrosta

Jalkanostot maaten 3x30

3:00 run 5 rds käytävä + max reps t2b
3:00 run 5 rds käytävä + max reps KB swing
3:00 run 5 rds käytävä + max ergo cal

Scaled WOD
2 rounds for reps of:
3:00 run 3 rds käytävä + max reps hanging knee raises
3:00 run 3 rds käytävä + max reps KB swing
3:00 run 3 rds käytävä + max ergo cal

4 rounds for max reps:

• 1 minute of snatches
• 1 minute of rowing for calories
• 1 minute of dumbbell box step-ups
• 1 minute of rest

♀ 38 kg tanko, 50cm boksi / 2×15kg käsipainot
♂ 61kg tanko , 60cm boksi / 2×22,5kg käsipainot

Wu×2

Shoulder shrug ×10/10
Arm sircles ×10/10
Elbow circles ×10/10
Wrist circles ×10/10
Crab push up×10
Hip circles ×10/10
Knee circles ×10/10
Ankle circles ×10/10
Calf rises ×10
Step ups ×5+5
Drop squat ×10
Drop snatch ×5

A.) Snatch
1.) Building weight
2.) 4×2 @85%

B.) Clean & Jerk
1.) Building weight
2.) 4×2+1 @85%

C.1) Snatch high pull
5×2 @105%

D.1) Back squat
Building weight to a heavy single

Cluster Press

Add 2.5 - 5kg to your 12RM strict press from last week:

Then for time:
48 reps strict press
*these reps are to be performed as unbroken sets of 6.
*if a set is broken discount it and rest longer.
*record the time it takes you to complete all 8 sets.
*perform a submaximal set of strict pullups between each set of press