3 supersets:
10 SA Ring Rows L+R
10 Banded lying Hollow Body Lat Pullover
- Rest as needed

A,
Record your best Box Squat 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

B,
5 rounds for time of:
5 Bench Press, 80% 1RM
Row, 300 m
Rest 1:30

Goal
Sub 3 min/round

C,
Complete as many rounds as possible in 8 mins of:
10 L/10 R Banded Clamshells
Single Leg Glute Bridge Hold, L 15 secs/R 15 secs
30 Banded Hamstring Curls

EMOM 4:
7 HSPU

Rest 3min

EMOM 4:
5 HSPU

4 Rounds
New every 10minute

40 Cal Row
40 Double Unders
30 Cal Bike/Ski
30 Double Unders
20 Wall Balls

VIIKKO 7, HARJOITUS 3

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LÄMMITTELY 15min:
1min ergo
10 Lu raise
6+6 askelkyykky taakse
5 pystypunnerrus*
10 Tng maastaveto*

*nouseva kuorma

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Pystypunnerrus
6x3 RPE 8
-2min lepo sarjojen välissä

Maastaveto
3x8 RPE 7
-2min lepo sarjojen välissä

Bulgarian split squat
3x10/10 (raskas)

Voima
E3MOM, 4rds
Box step up 8+8

WOD
8min amrap
ring row 2-4-6-8-..........
KB Sumo DL 8

Bench press, Rest 3:00 between sets

Build to heavy 4 (H4) @ 84-86% (2 RIR)
+
2 x 8 @ 90%H4
1 x AMAP @ 90%H4

Notes
– Build up to a heavy set of 4 (H4) @ 2 RIR, somewhere in the 84-86%1RM range.
– Once you’ve hit the H4 set, you have 2 back-off sets of 8, and 1 AMAP set @ 90% of your H4.
– AMAP = As many as possible. Challenge yourself and see how many you can get

Choose one or both from below (A or B). If you feel one lift needs more focus, you can just choose that lift, or can perform both A and B if you wish

A) Block snatch (above the knee), go every 2:00
2 x 2 @ 73-75%
2 x 2 @ 78-80%
3-5 x 1 @ 83-75%

B) Power clean
1 x 1 @ 85-90%1RM power clean
10 x 1 @ 75%1RM power clean

Notes (A)
– Drop the bar between each rep, reset and go on the doubles
– Stick to the the percentage prescribed each set
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

Notes (B)
-Work up to a heavy single (85-90%)
-10 fast singles with moderate weight(75%)

4 rounds for quality
8 Table top raises
8 Kang squats
8/side Strict High Pulls
4-minute Echo

4 Rounds for quality
4 Jefferson curls
4 Deck roll to handstand
4 Kneeling jump to box jump
4-minute Echo

20-minute EMOM (Gymnastics capacity)

1) Strict toes-to-bars
2) Kipping toes-to-bars
3) Wall-facing handstand push-ups
4) Kipping handstand push-ups
5) Rest

Intent. We are progressing from last week by having strict and kipping movements on back-to-back minutes. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.