Tempaus, raskas ykkönen + 1x85% 1x90%, 1x95, 1 x raskas ykkönen

Rive + työntö, raskas ykkönen + 1+1x85%, 1+1x90%, 1+1x95%, 1+1x100%

Etukyykky, raskas ykkönen

• 10-10-10-10 of:
BB Bench Press (0:01 pause)
10 @ 9 RPE (-5%) (Load Drop)
60% 1RM 10 reps
65% 1RM 10 reps
70% 1RM 10 reps
65% 1RM 10 reps
Pause @ on chest

Dead Row 3x4-6
Maastaveto 3x2x75%
Pukkiveto 3x3x90% (vedon maksimista)

• For Time:
Double DB Thrusters (2X22.5/15Kg) 15 reps
Row 15 Kcal
Burpees over the Row 15 reps
Double DB Thrusters 12 reps
Row 12 Kcal
Burpees over the Row 12 reps
Double DB Thrusters 9 reps
Row 9 Kcal
Burpees over the Row 9 reps

7-10 RDS:
10cal Row
100m Run (skillmill)

• Bodyweight
• Pause 2s below the knee
• Use clean grip
• TnG

• Bodyweight
• Rest 2min

EMOM 12 min
15 prisoner squats
30 sec duck walk + 30 sec chaplin walk
10 bench presses @ 60 %

TEAM WOD of 2 switching as needed:

30’ AMRAP of:

50 Wall Ball @20/14lbs

40 Abmat Sit Ups

30 One Arm DB Thruster (switching arm as needed) 22,5/15

20 Push Ups hand/off

10 M / 5 W Burpees Pull Ups

Raakatempaus puolesta reidestä + Snatch Drop (3 sek pito alhaalla)

1+3x70%, 1+3x75%x3

Snatch Balance 3RM + 2x3x90% maksimi kolmosesta

Te otteella VaPu 5RM + 2x5x90% maksimi vitosesta

Työntö, 3 sek pito ylhäällä 2RM

Accessory:

Pystypunnerrus 3 x 10
Jalannostot 3 x max