Voima
E3MOM, 4 rds
Shoulder press (tanko) 8-10

WOD
For time, with partner
You go, I go
Ergo 50cal
Air squat x 50
2kb push press x50
slam ball x50

Bike

3x2000m / rest 90s

Score: average 1000m Pace

6 sets for consistency (2 each):

4 min amrap:
100 m run
8 push ups
2 min rest

4 min amrap:
12/10 cal row
10 overhead squats 20/15 kg
2 min rest

4 min amrap
12/10 cal bike
2 wall walks
2 min rest

Vipunostot maaten 3x20
-kevyt

Vipunostot sivuille 3x20
-kevyt

Ylileveä penkki 5x12x40-50%
-2-3 sormenmittaa normiotetta leveämpi

Kulmasoutu vastaotteella 5x15

Vipunostot sivuille 3x10

3-4 rounds:
10 Alt. DB Bicep Curls
10 Hip Thrusts
10 Cable Lat Pulldowns – Neutral Close Grip
- Rest 2min btw rounds

5 rounds:
5 Devil's Presses 2x15/10kg
10 V-ups
15m Front Rack Axle Bar Walking Lunges 30/20kg
1 LL Rope Climb 4m
1min Rest

A)
3 sets for quality of:
Bulgarian split squat x 8/8
Half kneeling press x 8/8
Plank hold x 45-60s

B)
For time with partner (You go, I go)
90 USA swing@24/16 kg
60 box jump@60/50 cm
30 double KB clean and push press

EMOM 10 Syncro air squats, starting at 0:00.

Time cap: 17 mins

Bike

4:00 Easy
1:00 Fast
1:00 Easy
1:00 Fasters
1:00 Easy
1:00 Fastets

For time :

100 Single Unders
30 Air Squats
75 Single Unders
30 Lunges
50 Single Unders
30 Burpees

TC 10

A)
4 x
12 DB bench + 10 strict wide grip pull-up

B)
4 x
10 Strict dip + 10 DB row

C)
3 x
15 Push-up + 8 Chin-up
+ 1 x Max rep push-up

D)
4 x
12+ Seated DB shoulder press

E)
3 x
”21’s” Bicep curl + Max rep banded tricep pull-down

F)
3 x
12 Banded lateral pull down

G)
Core Tabata’s