TEKNIIKKA
- Rive
- Työntö / vauhtipunnerrus

AMRAP 20 raskaalla kuulalla
- Heilautus x 15
- Sumokyykky+pystysoutu x 10
- Rive+työntö x 5+5
- Punnerrus x 10 (eri variaatioita)
- Sit up vatsat x 10

AMRAP 8
- Heilurikäännös x 12
- Hypyt x 10
- Cluster x 5+5
- Lankku kuulan kosketus x 10

Voima
E3MOM, 4rds
Strict pull up 6-8
matala tanko

WOD
3 rounds 30/30
up down
Ground to overhead (plate)
worm push up
WB
sit up/vatsarutistus

AMRAP 15:
20/16cal Row
20 Hollow Rocks

——— Rest 5min ———

AMRAP 15:
20/16cal Ski
20 Air Squats

——— Rest 5min ———

AMRAP 15:
15/12cal AB
20 KBS (US)

Kipping pull up/ c2b

AMRAP 12: with pair
5-10 kipping pull up / another does easy bike
20 wb russian twist

A,
EMOM 10
1 Hang Snatch + 1 Snatch
@ 75- 80% of 1 rm Snatch
- same weight across all sets
- These are NOT touch n go sets

B,
Partner wod ( You Go, I Go)
For time :
Isabel
150 DU
150 air squats
150 DU
Isabel
@50/35kg
Timecap : 16 mins

Bench

5 sets of 3 Clean Deadlifts @100% 1RM Clean
- Rest 2min btw sets

AMRAP10 w/ partner - divide anyhow, YGIG:
15 synchro wb (9/6)
30/24 cal row

Target: RPE 8-9

6x 4min ON/2min OFF

A) 500m Row
20 Wall Balls
+
Max Cal in the remaining time

B) 500m SkiErg
20 DB Snatches
+
Max Cal in the remaining time

C) 1000m BikeErg
20 Box Jumps
+
Max Cal Echo Bike in the remaining time

5 sets of Power Snatch + Hang Power Snatch
- Start @60% 1RM Power Snatch
- Build up by feel
- Rest 2min btw sets