AMRAP3
-5 devils press 20/15kg
-15/12cal ski

3min rest

AMRAP3
-10 wall balls 9/6kg
-15/12cal row

3min rest

AMRAP3
-10 box jumps 60/50cm
-120m skillmill run

Score: total reps
(Run 10m=1rep)

2-3sets:

8+8 s.l rom.deadlift
8+8 Db row

Alternate B1/B2

B1. DB Bench press – 4 x 12-15 @ RPE 8-9 (1-2 RIR), rest 1:00 before B2

B2. Single-arm DB row – 4 x 8-12/side @ RPE 8-9 (1-2 RIR)), rest 2:00 before B1

Alternate A1/A2

A1. Strict dip – 4 x 6 @ RPE 8-9 (1-2 RIR), rest 1:00 before A2

A2. Romanian deadlift – 3 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before A1

WOD: For Time (Partner)

20 Rounds of: (Relay Style)
-2 Alt. DB Devil Press @22,5/15
-4 T2b
-6 Box Jump Overs

Rest 2:00

Then: in rem. time (YGIG)
2-4-6.. Rope Climb
20-40-60..m DB OH Lunge
10-15-20.. PVC-Box Over-Under

TC:30 mins

Deadlift ( Deadstop )

6-5-4-3-2-2

Go every 3:00

Speedstuff

3 rounds:
8 box jump overs @60/50cm
2 rope climb

• rest 1min between rounds

• koita olla mahdollisimman nopea ja taloudellinen kierroksessa, keskity köyteen

weighted pull up 5x1
– nouseva paino
– lepo 3-4min

Back extensions

3 x 12 @ RPE 7-8 (2-3 RIR), rest 1:30-2:00 between sets

Snatch pull w/ 2-sec pause @ below the knee

3 x 2 @ 100-110%1RM snatch, go every 2:30

– Reinforce strong position from the floor to the knee. Focus on maintaining a strong back angle, active lats, and driving vertical force during the pause.