4-5rounds: 5min On / 1min Off

1) 2-4 wall walk, 8-12 ttb remaining time EASY bike

b) 2-3 rope climb, 8-12 kb thruster + remaining time EASY bike

AVE HR ZONE --> PK1-2 / NOT TOO FAST !!!

A1) strict pull ups 3x5
A2) kipping push ups 3x10
A3) dead hang 3x30s
1-2 min rest between movements, try to go unbroken

3-4rounds:

15-20s chin over bar hold
15-20s ring support
15-20s hollow hold

Strict Nicole

Complete as many rounds as possible in 20 minutes of:

• Run 400 meters
• Max-rep strict pull-ups

DELOAD-MODERATE WEEK 8/9

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WARM UP sama saliohjelman kanssa

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BACK SQUAT
4x5@RPE7 (could do 3 more reps), rest between sets 3min, *5@rpe7 -- target load of max ~79%

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CLEAN PULL *full foot
2-3x1@115% jerk-%, rest between sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10-12 SEATED LOW ROW *cable glose -grip
10 KNEELING SQUAT
6-8 DIP/BENCH DIP

Rest as needed

500-m row/1000m bike
5 squat cleans (65/92,5 kg)

Scaled WOD
5 rounds for time:
300-m row/600m bike
5 squat cleans

AMRAP7
6 (=3+3) kb clean
6 push up
9 air squat
-rest 30-45s between rounds

Bike 6 x 2000m / rest 60s

Score: average 1000m pace

AMRAP 7

5 Burpees
5 Double DB Push Press
20 Single Unders

Warm Up

2 times with cardio machine
40s easy, 20s moderate, 10s fast, rest 20 sec about
then 2 sets
20 shoulder taps on push up plank
10 scapula pull ups
5+5 single arm kb power cleans (voi tehdä myös DB:llä)
5+5 single arm kb swings
5+5 single arm kb bottom up press
10 hollow rocks

Strenght

Shoulder Press 5x5
rest 2-2.5min bwn sets, build in weights @60-80%

Metcon
Every 2.5 min for 15 minutes (6sets)
10-12 box jumps
5-6 power cleans @moderate weight@50-70%