Tempaus

2-3× 8-12×

Lunges
10 reps
8 reps
4 reps

20km bike erg

For time with partner
200 Double under (You GO, I GO ) 300 single under

Then 5 rounds of
12 box jump
9 KB thruster @2x20/12kg
6 Syncro burpee

150 Double under (You GO, I GO ) 250 single under

Then 5 rounds of
12 T2b
9 Kb Hang clean@ 2x20/12kg
6 Syncro burpee

100 Double under (You GO, I GO ) 200 single under

Then 5 rounds of
12 box jump over
9 KB STOH @2x20/12kg
6 Syncro burpee
Alternating rounds (relay)!
Timecap : 35mins

Front squat

Build to a heavy double (H2) @ RPE 8/2 RIR (86-94%)
THEN
1-2 x 4 @ RPE 6-8/2-4 RIR (76+%), rest 3:00 between sets

6-8 Rounds

10/7 (cal) Air bike
2 Clean and jerks @ 70+%

– Go every 2:00 –

– This a sports specific weightlifting piece
– Drop the bar between each rep on the CnJ.
– Build over the rounds if moving well

Voima
E2MOM, 4rds
Shoulder press 8 (tanko)

3rds: nouse WOD-painoon
10 DL

Metcon
EMOM 12
1.Ergo cal/ Run
2.DL 10, rest of time Burpee
3.Rest

Week 6
1. Deadlfit (week 6/8)
2x3 @85%
2x2 @90%
1x max reps of 90% of 1RM

1. Superset - 3x A) Strict pull up 3x3 @rpe8 sc: 3x3 weighted negative pull up/ 15 heavy ring row

B) Strict ring dip 3x3 @rpe8
sc: with band/feet assisted/box dip

C) Accessory
3 rounds of:
a) 12 Arnold press with dumbbells
b) 12 KB pull through
c) 30/30” coppenhagen plank

Every 2 mins x 16 sets ( 4 rounds )
A: 90 sec max rep ( 2-4-6... DL + 10m farmer carry ) 2x24/16kg
B: 90 sec max cal machine
C: 90 sec max box jump + squat on top
D: 90 sec max set ( amrap of 3 push up + 3 t2b)