STRENGTH

Every 2:00 x 5 sets
8 Back Squat

WOD

EMOM 12'
1: 10 Shuttle Run (2x10m)
2: 8 KB Sumo Deadlift High Pull + 8 Goblet Squat @16/12kg
3: 8 Ring Row + 8 Box Push up

Rx+:
Kettlebell @24/16kg
Kipping Pull-up + Push up

ACCESSORY

3 rounds of:
8/8 Reverse Lunge to March
25/25s B-stance Glute Bridge Hold

Ronja Tuhkanen

Köysikiipeily
Kippi hspu

EMOM 10 ( Amrap ) Work 0:40 / Rest 0:20

Odd : Wallball Shots
Even : Kettlebell Swing 24/16kg

A)
15min amrap YGIG
30 Cal
24m Burpee boardjump
RPE 7-8

B)
4 kierrosta
200m juoksu/kone
10 Mave 65/45 kg
6+6 Askelkyykky
100m Farmarikävely (1 paino)
RPE 8-9

C)
Jähy
3 min kone tai hölkkä
Venytellään:
Pohkeet ja lonkat
RPE 3-4

4 rounds

1 round
Clean 40kg - 9 rep
Bike - 2000m
T2b - 10 rep

2 round
Clean 60kg - 6 rep
Bike - 2000m
T2b - 10 - rep

3 round
Clean 80kg - 3 rep
Bike - 2000m
T2b - 10 rep

4 round
Clean 90kg - 2 rep
Bike 2000m
T2b - 10 rep

Rest 2min between rounds

Cap 30 min

Final: Max clean 1 rep

50 Minutes @ HR Zone 2-3

4-5 minutes any machine / run
30 Tuck Ups
10 + 10 Suitcase Deadlift /KB
20 Ringrows
4-5 minutes any machine / run
20 Weighted Reverse Lunges, alternating
30 Push-Ups
10 Pistols

Squat clean 4x1

Do 5x8 (4+4) forward lunges. Bar in front rack.

EMOM 24 min:
1) 2-3 BMU
2) 12 cal BikeErg
3) 10 kipping pull-up
4) 12 cal SkiErg
5) 10 T2B
6) 12 cal RowErg
7) 6-8 kipping HSPU
8) rest

Week 4
1. Bench Press
4x4 @80%
1x max reps @80%

1. Back Rack Reverse Lunges
   4x6/6 @rpe 8,5-9

2. Accessory
   3 sets of
   A) 6-8 strict t2b/knee raise
   B) 8/8x bottom up press with KB @mod. Weight