FOR TIME
Run 1,6km
50cal Ergo
Run 800m
50cal Ergo
Run 1,6km

Scaled WOD
Run 800m
40cal Ergo
Run 800m
40cal Ergo
Run 800m

Back squat 7X3 @ 70%-85%

BOX FRONT SQUAT + 5× BOX JUMP
*syvyys 90°, takareiden kosketus boksin reunaan - räjähtävästi ylös! Hypyt heti kyykyn perään

5@barbell, 3-4×1@85%, fs-%, rest btw sets 2-3min

Push Jerks (on the floor): 5x10
(Rest as needed)

Alternate A1 / A2

A1. Push press – 5/4/4/3@ 77+%, Rest 1:00 before A2

A2. Meadows row – 4 x 10/side @ RPE 7-8 (2-3 RIR), Rest 2:00 before A1

EMOM 15:
1: 6 Burpee Box Jump Overs 60/50cm
2: 12/10cal Ski
3: 30 DU
4: 12/10cal Row
5: Rest

EMOM 15:
1: 6 Burpee Box Jump Overs 60/50cm
2: 15/12cal Ski
3: 30 DU
4: 15/12cal Row
5: Rest

Every 3 mins for 12 mins, alternating between:
min1: 1x [ 1 Wall Walk + Wall Facing Handstand Hold, 15 secs ]
min2: 5 Handstand Kiss The Walls ( handstand kick ups with soft and smooth landing )
min3: 1x [ 1 Wall Walks + 5/5 Wall Facing Handstand Hold Weight Shifts ] , sh. taps optional
min4: Handstand Walk, max distance or 3 attempts

3x3 Snatch grip push press behind neck

Band-pull-aparts 3x20
Kiertäjät kyljellään 3x20 / puoli
Vatsarutistus 3x20 (jalat penkillä, 90asteen polvikulma)

Kyykky 3x3x70%

Penkki 3x3x70%

Maastaveto 3x3x70%

Back squat

4 x 5 @ 85-90%H5* (2-3 RIR), Rest 3:00-4:00 b/t sets

– Do your first set @ or around 85% of your H5 from last week, then build within the percentage range if you can
– This is % of the heavy 5 (H5) from last week, not your 1RM