Voima
E3MOM, 3rds
Wall Ball x10
- normaalia painavampi pallo

WOD
PariWOD: You go, I go
Amrap 14min
14 slamball
14 squat to WB
14 WB push press
14cal row

4sets:

3-2-2-1 OHS (2s pause)

E75s/ oe E90s

5-6sets:

2 push press + 3 jerk

EMOM / or e75s

Perform the following on BikeErg with a running clock :

@ 0:00 – 3:00: Easy (RPE 2)
@ 3:00 – 5:00: Pick the pace up a little (RPE 3)
@ 5:00 – 6:00: A little faster (RPE 4)
@ 6:00 – 7:00: Even faster (RPE 6)
@ 7:00 – 8:00: Ease off and recover (RPE 3)
@ 8:00 – 8:30: Hard effort (RPE 7)
@ 8:30 – 9:00: Ease off and recover (RPE 3)
@ 9:00 – 9:30: Even harder effort (RPE 8)
@ 9:30 – 10:30: Ease off and recover (RPE 3)
@ 10:30 – 11:00: Hardest effort (RPE 9)
@ 11:00 – 13:00: Ease off and recover (RPE 3)
@ 13:00 – 13:30: A little faster (RPE 4)
@ 13:30 – 14:00: Just a little faster (RPE 5)
After you’ve completed the warm-up, get off the bike and walk around for 3-minutes to get ready

2x1x[2+1+1]@barbell, 4x1x[2+1+1]@55-60%, sn-%, rest btw sets 2min

4 rounds:
5 shoulder to overhead (moderate)
5 burpee box jumps
immediately into:
3 rounds:
10 shoulder to overhead (light)
30 double unders

Front squat rest 3:00-4:00 b/t sets

Build to H2 @ 1 RIR (90-94%)
+
1 x 2-4 @ 90%H2 (2 RIR)
1 x 4-6 @ 85%H2 (2 RIR)

– Build to heavy 2 (H2) @ 1 RIR, around 90-94%1RM front squat
– Once you’ve hit the H2 set, you have 1 back-off set of 2-4 @ 90% of your H2, and 1-2 sets of 4-6 @ 85% of your H2

Chest-to-bar strength complex – 2 to 4 rounds of

1 Negative pull-up (8-second descend)
2 Russian leg lifts (or strict toes-to-bar)
3 Ice-cream makers (straight or tuck)
4 Strict pull-ups
5-sec Hold at the top of the last pull-up

(No rest b/t exercises)

Rest 60 to 90-seconds between rounds

Handstand Strength Circuit – 3 rounds of:

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
10 to 20 Handstand shoulder taps

(Rest as needed b/t exercises)

Rest 60-seconds between rounds