Accessory in class:
EMOM 16
1) Pendlay row 10-12
2) Bar push up 8-10 (3-0-X-1)
3) Hollow rock 12
4) Rest

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outside of class
4 Rounds:
A1) 3 RMU Box Complex
A2) 2 ring kip swing + Pull to hip
A3) 4-8 Russian Push up (with roller)
1:1 rest after all 3 movements

6 Hang Squat clean
6 Push jerk
12 Burpee over bar

(Rx: 50/35kg)

(Time cap: 12min.)

• High Hang Power snatch: 3x3
• Hang Power snatch: 3x3

• Power snatch: 3x3

• Easy/Moderate weights.

• Focus Good technique.

• Every 2min.

3-4 kertaa:

10 EMOM
1. 5-10 strict HSPU / kipping HSPU
2. 10-15 v-ups
3. 10-15 push-ups
4. 15-20 archrocks
5. Rest
6. 12-25 air squats
7. 30s side plank hold R - maassa oleva käsi suorana
8. 30s side plank hold L
9. 15-20 KB/DB row / 10-15 body row = pöydän reunalla, leuanvetotangolla, kuminauha jalkojen alla, portaiden alla
10. Rest

Filthy fifty home edition:

50 jumps over objetct
50 jumping jakcs
50 kettlebell/DB or object swings
50 walking lunges / alt lunges
50 v-ups
50 push-ups
50 back extensions
50 jumping squats
50 burpees
50 DU / 50 knees up jumps

4 rounds of Tri-Set!!

Landmine RDL x 8-10.
Rest 60s
1 1/4 DB Split Squat x 6-8 each.
Rest 60s
Ring Push-ups x 10-12
Rest 60s.

15:00 EMOM
Min 1: 10 Renegade Row each @50/35lbs
Min 2: 9 Pistol Squats each
Min 3: 30m Double KB Front Rack Carry

• Goal: Tough effort with 10-20s of rest on each interval.
• RX+: Heaviest DBs possible to go unbroken still!

Team WOD
2/3 person teams.

AMRAP 7
“Meter race”
30m dual Db carry + 3 devils press + 10m carry.
2x 15/10kg.
-3min rest-
AMRAP 7
“Them lungs”
Death by calories. Use 3 bikes. Every person must add one calorie.
Change the order if needed.
-3min rest-
“Power cindy”
AMRAP 7
3 Pull ups
6 Push ups

9 Air squats

12 Box jumps
9 Power cleans 35/25
6 Burpee over bar

Penkki 4x5x82,5%

Kyykky 4x3x87,5%

Kulmasoutu käsipainolla 4x12-20 / käsi

Clean Pull 6 sets of 2 reps