For quality
5 Strict T2B
5 Strict hspu
5 Strict wide pull ups
5 Strict narrow pull ups
5 Strict ringdips
Always 10 s Hollowhold between 5's
2-3 rounds päivän kunnon mukaan 😊

Etukyykky
6x2x85%

Rive taskuilta + polvelta + lattiasta + työntö

2 x (1+1+1)x50%, 2 x (1+1+1)x60%, 2x(1+1+1)x70%, 2 x(1+1+1)x75%, 2 x(1+1+1)x80%, 2x(1+1+1)x85%

VAPU 1RM

4 Gian sets
10-15 strict pull ups
10-15 Dipit

For Time

15-12-9

Thruster 30 / 42,5 kg

Pull up

TC: 7min

4 rounds
Farmers carry Reverse lunges x12-16
Rest 30sec-1min
TGU x2-3/each arm
Rest 30sec-1min
30sec hollow hold
Rest 1-2min
+
” Base line”
500m row
40 squats
30 sit-ups
20 push ups
10 pull ups

Strength:

Advanced:

1 strict ring muscle up to 1 archer pull-up each arm

Intermediate:

1 spotted strict muscle up
+
1 eccentric muscle up

Beginner

1 beginner pull-up
+
1 supported ring dip

WOD

in teams of 4:

AMRAP 20min

1 legless rope climb
15 wall ball"

AMRAP' 15
12 HSPU
10 Deck squat @16/12kg
8 KB snatch @16/12kg

A: In 15min
Bench press, find 5rep max of today
+
E3M for 12min
4 deload set@85-90%

B: E3M for 9min
Strict pull ups xMax
Shoulder press x8-12

C:”Disco Fredag”
Tabata 20sec on/10sec off
db biceps curls,
banded triceps extensions,
situps
Alternate exercise for a total of 24rounds

3 rounds

1 min max reps DU / SU
1 min max reps of air squat
1 min max reps abmat sit ups

"Perfect Bar" (Teams of 3)
For Time (30 Minute Cap):
120 Deadlifts, 600 Meter Run
90 Hang Power Cleans, 600 Meter Run
60 Push Jerks, 600 Meter Run

5,000 Meter Bike Erg

60 Push Jerks, 600 Meter Run
90 Hang Power Cleans, 600 Meter Run
120 Deadlifts, 600 Meter Run

• 600 Meter Runs: 3 x 200 Meter Relays
• 1st Half Barbell: 155/105
• 2nd Half Barbell: 135/95

Kilos:
1st Bar: 70/48
2nd Bar: 61/43

Optional Accessory
STRENGTH

2-3 rounds, rest as needed:

1) 5+5 Lying Shoulder Circles video
2) 1-2 Skin the Cat video

RPE 3