8 min amrap
45s erg
20s+20s banded lat. stretch
5 behind the neck strict press
5 inchworm to sideplank
5 glute bridge walk out

Strict Pull up/strict C2B 5 x 5-8
- lepo 3-4min
- lisäpaino/kuminauha

3 rounds as a super set
10-20 V-ups
30-60s plank
* -rest 90s between rounds*

3 rounds as a super set
10-20 tuck up
30-60s plank
* -rest 90s between rounds*

4 rounds for reps
1:00 shuttle runs
1:00 alternating DB snatches
1:00 hand-release push-ups
1:00 calories on any machine
1:00 rest

21-15-9
Handstand push-ups
Hang squat cleans (35/52,5 kg)

SCALED WOD
For time:
15-12-9
Double-DB shoulder presses
Hang squat cleans

Week 6
Session 2/2

A)
Deadlift
5x2 @90% of 1RM
- full reset

Accessory :
3x3
Deficit Deadlift 4x3 @75%
3x8/8
Bulgarian split squat
3x30m/30m
Suitcase carry with heavy KB

B)
3 sets
12 normal ring push up ( with extra weight)
12 Dual KB row on bench
banded dead bug x 20 reps

Upperbody Strenght
5 Supersets:

8 Dumbbell Bench
8+8 Dumbbell Row

Build to workout weight for Deadlifts
* between sets practice wall balls/burpees + Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
@ workout weight
20/15 (cal) Row
12 Wall balls
9 Toes-to-bars
6 Deadlifts
3 Bar-facing burpees

Voima
E3MOM, 4 rounds
ring row x 6-10
- jalkojen alle koroke jos mahdollista

WOD
4 rounds 40s work/20s rest
box jump/lintin päälle hyppy
russian KB swing
KB Romanian DL
sit up