Bench Press

10-10-8-8-6-6

Go Every 2:30

Deadlift

12-8-6-4-2-2

Go Every 3:00

AMRAP 12
21 box jumps @60/50cm
15 push ups
9 thruster @40/30kg

EMOM 9

1 minute : Plank Hold
2 minute : 15 Kettlebell Swing 24/16kg
3 minute : 10 Dual DB Deadlift 22,5/15kg

For time:
500-800m row

• rest 60s

30 db snatch
250m ski erg OR 400-800m bike erg OR 15-24 cal echo bike
30 db snatch

• rest 60s

15 s.a. db front rack squat
15 box get over
15 s.a. db front rack squat

• rest 60s

15-25 devil's press

TC: 22

HUOM! Voit tehdä molemmat versiot päivän kaikilla tunneilla.

Voima
E3MOM, 3 rounds
8-10 Goblet squat w/KB/DB

WOD
16min EMOM
1.min 10-15 sumo DL KB
2.min 20-40s plank hold
3.min 6-12cal ergo
4.min rest

Teams of 3

35min

Row
🔽
3x Shuttle Run
8 DB Snatches
15/10 Calories Ski
8 KB Swings
3x Shuttle Run
🔽
Rest

Snatch, go every 1:00-1:30

2 x 1 @ 80-85%
2 x 1 @ 85-90%
2-4 x 1 @ 90+%

– Build up within the percentage range on each set if moving well

power clean EMOMS

EMOMx4
min 1) 4 power clean
min 2) 3 power clean
min 3) 2 power clean
min 4) 1 power clean

• 3min rest

EMOMx5
min 1) 3 power clean
min 2) 3 power clean
min 3) 2 power clean
min 4) 2 power clean
min 5) 1 power clean

• lisää painoa toiseen aaltoon

Thruster 5 x 10