EMOM x6:
1.) Row/ Air bike
2.) Walk out + Push up
3.) Spider lunge + twist (alt.)

2 rds:
6-8 Front squat
6-8 OH Lunge (w/ barbell)
6-8 Ring row

Mobility:
- Lunge complex
- Pigeon stretch
- Couch stretch
- Front rack
- Shoulders

Db row 4x8/8

Strict hspu 5x4

(max 20min.)

90s. Row / Air bike

2 rds:
9 Air squat
7 Ring row
5 Push up

45s. Row / Air bike

2 rds:
5 Snatch grip Deadlift
5 Hang Muscle snatch
5 Press behind the neck
5 OHS

2 rds:
3 Snatch pull
3 Power snatch
3 Snatch balance

Mobility:
- Thoracic opener
- Shoulders
- Lunge complex

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