WU

CF, unilaterals
4-5x
2min on, 0,5min off
1.
8x each side db mave
8x each hand clean
8x each hand push press
2.
Max reps t2b
16 russian twist
3.
8 x squat w db each side
8 box step over
4.
Rest

1. ATG split squat + single arm DB press
   4 x (6+6) + (6+6)
   rest 2min

2. L-hang + push up plank
   4 x 20-30s + 30-40s
   rest 1.5-2min

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Mitä teit?

180 wall-ball shots
30 muscle-ups
60 clean and jerks (42,5/60kg)

Scaled WOD
For time with a partner:
100 wall-ball shots
30 ring rows
30 push-ups from the knees
40 clean and jerks

Front squat + back squat

5 + 6-10 @ 76-82%1RM FS (2-3 RIR on FS)
4 + 6-10 @ 78-84%1RM FS (2 RIR on FS)
3 + 6-10 @ 80-86%1RM FS (1-2 RIR on FS)

Rest 3:00 – 4:00 b/t sets
RIR = How many reps away from failure we want you to go. We will typically work in the 1 to 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

– The % range is based on your front squat. Make sure to stick to the prescribed RIR on each lift.
– Each set is front squats + 6 to 10 back squats. Rack the bar after the front squats, then immediately unrack it and do the set of back squats ( = this is a single set with only rest being the time to change from front to back rack).

3 supersets:
Max Strict Dips
Max Strict Pull-ups
- Rest 1min
Score: total reps

Skill Handstand
- harjoitellaan käsilläseisontaa seinää vasten vaiheittain. Tarkoitettu niille, joilla on haasteita päästä käsilläseisontaan.

E2MOM, 5 rounds
1-3 x Handstand
20-40 DU/SU

Every 2:30 x 6 (15min):
10 Pull-ups
15 Push-ups
20 Walking Lunges

4rm Back Squat
5x4 at 80% of 4rm