AMRAP 9

20 Box Steps Ups 24"/20"
0:30 Wall Sit

Teams of 7

35MIN of
Echo Bike (switch machines every 20/15 Cal)
SkiErg
Rest
BikeErg
SkiErg
Echo Bike
Rest

Viikko 47 (1/4)
Maanantai
Warm Up
3 rounds
1 min cardio bike / row / run
10 glute bridge
20 band pull aparts
5+5 single leg RDL + press with db
and some mobility for Squat/Press.

Strenght
Back Squat 3x5 reps @70-75% of 1rm. (should have like 3+ reps in tank)
Shoulder press 3x5 reps @70-75% of 1rm. (should have 3+ reps in tank)

Metcon
5 rounds for time
12/15 calories rowing
16 db snatches @12.5-15/17.5-22.5kg
8+8 single arm db oh lunge walking steps
time target is 12-14 mins. cap 16 min.

Accessory Work
2-3x12-15 barbell romanian deadlifts
2-3x12-15 banded strict pull ups + 12-15 standing tricep turns
3x20 medball russian twists + 10-15 tuck ups
rest as needed

Cool down
3-5 min light cardio
Ota illalla palauttavat venyttely 1-2 min per venytys ja 2-3 ala/ylävartalolle

Deadlift
1x3 @66-68%
1x3 @75-77%
1x3+ @84-86%

Sets E3MOM. Last set is AMRAP without failure.

For time with a partner:
200 KB swings (24/32 kg)
– Resting partner holds a single KB
in the front rack (16/24 kg).

Scaled WOD
For time with a partner:
100 KB swings (8/12 kg)
– Resting partner holds a single KB
in the front rack (8/12 kg).

Deadlift ( Deadstop)

3-3-3-2-2-2

Go Every 3:00

6 rounds with a partner;
6 Squat Snatch @60/42.5kg
12 Cal Bike/Row/Ski
18 Lateral Box Jump Overs @51/45cm box
90 Meter Farmer Carry

• Goal: Challenging effort, splitting all work evenly. Your choice of weight for the carry
• Rx+: 75/55kg

Kipping pull ups
3-5 x 2-10

5 rounds for quality
20-30sec handstand hold/ 3-5 strict hspu
10 V-ups
5 + 5 single arm bent over row, heavy

Maastaveto 4x3 (60-65-70-75%), 2x2 (80-85%), 2x1 90-95%

”Tähtilankku” 3x30s / puoli

Vatsarutistukset 3x30

Tempaus käsipainolla 3x10 / käsi
-jokainen toisto lattiasta

3 rounds for quality:
20/16cal Row
15 Ring Push-ups
30m Dual KB OH Carry 24/16kg
- Rest as needed