STRENGTH (4/7)

4 set: 3+3 Reverse Lunge + 6 Back Squat

Rest 90-120sec between sets. There is no rest between Lunge to Back Squat.

RPE 3 to 3+, this is our deload week. Nice and light with the squats.

Back Squat 3x2x90%

EMOM 16

1 minute : 5 - 8 Strict Ring-Dips
2 minute : 10 Gorilla Rows, AHAP
3 minute : 10-15 Push-Ups
4 minute : 10 Hollow Rocks

Partner WOD

AMRAP 18
30 Hang Power Cleans
20 Bar Facing Burpees
30 Shoulder to Overhead
40 Calories

RX: 60/40kg

5 rounds:

• 10 Heavy KB Swings
• 3 Broad Jumps for distance
• 2min Rest between rounds

Rest & Recover

10 x 3min

1. 3 1-käden kp thruster, 3 varpaat tankoon, 3 boksihyppy
2. max cal soutu

Molemmissa maksimitoistot per segmentti, lähde maltilla liikkeelle. Yksi kierros lisää viime viikkoon.

Metcon (quality)

EMOM for 32 minutes of:
1 ) 10 Back squats
2 ) 15 KBS + 15 Air squats
3 ) 15/12 Calories bike
4 ) Rest

*Choose a moderate weight for the squats & KBS

Strength (load)

Bench press 3-3-3-3-3 @ 2:2:X

Accessory:

4 Rounds of
1 Peg board climb OR 2 legless rope climb/3 normal rope climbs/4 Rope lowers
7 Strict ring dips
7/7 DB bent over rows

Rest 1 min between each movement.

Metcon (reps)

8 rounds of:
AMRAP in 2 minutes of:
20/15 calories row
ME Thrusters/Power snatch* 35/25kg
2 min rest.

*Alternate between thrusters & power snatches each round

Accessory:

Banded tricep pushdown, 100 reps - light
Banded pull apart, 100 reps - light
1-Arm plank on rings, 4 x 15-30s/arm