Voima
E3MOM, 4 rounds
Sumo deadlift x6
-nouseva paino
-tangolla

WOD
7min amrap
walking lunge 20steps
ring row x15

10min mobility of coach's choise.
Venyttelyä ja vanuttelua deload-viikon hengessä - annetaan keholle ja hermostolle hyvää.

Back squat

Build to a heavy 3 (H3) @ RPE 9/10 RIR (87-92%)

+

1 to 3 x 3-4 @ 85-90%H3

Rest 3 to 4-minutes between sets

Back squat

Build to a heavy set of 5 (H5) for the day @ RPE 8 (82-85%)
+
1-2 x 8-12 @ 80-85%H5

For time:
10-8-6-4-2
Cal AB
Thruster 43/30kg
Cal Ski
Bar Over Burpees

Partner wod ( You GO, I GO)

100cal row
5 Syncro burpee to plate @20/15kg
10 Syncro bear hug plate squat
15 Syncro plate G2OH
20 Double under each

80 cal row
5 Syncro burpee to plate @20/15kg
10 Syncro bear hug plate squat
15 Syncro plate G2OH
20 Double under each

60 cal row
5 Syncro burpee to plate @20/15kg
10 Syncro bear hug plate squat
15 Syncro plate G2OH
20 Double under each

40 cal row
5 Syncro burpee to plate @20/15kg
10 Syncro bear hug plate squat
15 Syncro plate G2OH
20 Double under each

20 cal row
5 Syncro burpee to plate @20/15kg
10 Syncro bear hug plate squat
15 Syncro plate G2OH
20 Double under each

Timecap : 32 mins

Mobility

3 rounds:
500m Row - easy
250m Row - moderate
250m Row - easy
Rest 2:00 btw rounds

Painonnoston tekniikkatunti.