Voima
Deadlift 6x1
-rest 2min
-nouseva paino
-skaalaus 5x5

WOD
partner WOD you go, i go
12min amrap
1 Deadlift
3 sit up
5 wall ball
-vaihto aina kierroksen jälkeen

Mobility, lowerbody

2-3 rounds:

10-15 banded pull apart
30+30s side planks
40-60s plank

Shoulder Press

3 x 2 @ Moderate. Go Every 2:00
...into Building in 12 Minutes 2 RM

In 20 min, find a heavy working set:

1 squat clean + 1 hang squat clean

Q7AV

Wu×2

Shoulder shrug ×10/10
Arm sircles ×10/10
Elbow circles ×10/10
Wrist circles ×10/10
Hip circles ×10/10
Knee circles ×10/10
Ankle circles ×10/10
Calf rises ×10
Step ups ×5+5
Drop squat ×10

A.1) Sots press
3×10

B.1) Front squat + Jerk
4×3+3 @70% of jerk

C.1) Split jerk
10×1 @80%-85%

D.) Front squat
1.) Building weight to a heavy set of 2
2.) 3×2 @90% of 2rm

E.) 4×
Db z-press ×10
Push up w/5.sec eccentric ×5

3 Sets:
5min AB
20 GHD Sit Ups
:45 Sandbag Bearhug Hold 60/40kg
- Rest 3:00 btw sets

-straight into-

3 Sets:
5min Row
20 T2B
8 Double DB Deadlifts @2x45/30kg
- Rest 3:00 btw sets

EMOM30:
a) landmine twist
b) goblet cossack squat
c) 30-45s passive hang (tangosta tai korkeista renkaista)
d) bench press
e) renegade row
f) rest

Toistot 8-12 / puoli (penkissä tangolla yht. 8-12). Painot ja toistot oman fiiliksen mukaan.

Stoppi-kyykky 3x3x60%
-ala-asennossa 3s stoppi

Leuanveto, vastaote 5x3-5

Pullover 3x15

Kohautukset käsipainoilla 3x15

Hauiskääntö tangolla 3x15

• RX -

5 rounds of:
10 thrusters (29/43kg)
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters (43/61kg)
7 bar muscle-ups

*Time cap: 15:00

• INTERMEDIATE -

5 rounds of:
10 thrusters (20/29kg)
10 jumping chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters (29/43kg)
7 chin-over-bar pull-ups

*Time cap: 15:00

• BEGINNER -

5 rounds of:
10 thrusters with a stick
10 bent-over rows (15/20kg)

Rest 1 minute, then:

5 rounds of:
7 thrusters (15/20kg)
7 push-ups

*Time cap: 15:00.