1a) Single Leg DB RDLs: 4 x 5 ea. (heavy). No rest.
1b) KB Squat with Lowering: 4 x 6. Rest 60s.

5 sets of 3
1&1/4 front squat

Partner Wod ( You Go, I Go)
For time:
80 calorie row
80 box jump overs @60/50cm
80 deadlifts @80/50kg
80 wall-ball shots @9/6kg
80 ring dips
80 wall-ball shots
80 deadlifts
80 box jump overs
80 calorie row
Time cap: 30 minutes

Back squat
10 Reps @ 70%
8 Reps @ 75%
6 Reps @ 79%
4 Reps @ 83%
2 Reps @ 88%
Rest 2 minutes between

Front squat 3x3

For Time:
Row 500m
50 Wall Balls (20/14)
Row 500m
50 Med Ball Cleans (20/14)
Row 500m

Every 3 minutes, for 36 minutes (3 rounds of each):
Station 1 – 35/30 Bike calories
Station 2 – 50 Double-Unders + 8/4 Handstand Push-Ups
Station 3 – Run 450 Meters
Station 4 – 30 sit ups + 10 DB Push Presses

Power Clean 1RM

Shoulder press + push press
5x10-15 + max reps
Elikkääpäs alkuun 10-15 shoulder pressi ja sen jälkeen välittömästi max toistot joka sarjaan VAPUJA. Päyreesti 50% Shoulderista kannattaa lähteä.
Lisää rautaa verrattuna viime viikkoon.

Back squat
6 x 15-18@60-65%
Rest time 2:15