Warm up

1. Easy row 4-6min

2. 3 rounds:
   3 inchworm + stretches
   8 squat
   8 side squat

3. 8-6-4-2 front squat (work up to around 80% 1RM)

Workout

A) Front squat 5x3 @81-85% 1RM
Rest 3min

B) Pull-up 5/3/3/3
Rest 2,5min between the sets

*Tämä on neljän viikon progressio, jossa jokaisella viikolla etsitään leuanvedossa toistomaksimi ja tämän jälkeen suoritetaan samalla painolla / skaalauksella kolme sarjaa.

Etsi päivän raskas 5x leuanveto. Voit käyttää lisäpainoa, tehdä kehonpainolla tai käyttää apuna eri vahvuisia kuminauhoja. Suorita tämän jälkeen samalla painolla / skaalauksella 3x3.

C) Accessory
3 rounds for quality
10-12 push-up (deficit if needed)
12-15 banded straight arm pull-down
8/side bulgarian split squat

Partner workout

For time
100 sit-up
80 cal row
60 box jump 60/50
40 push-up
20 devil's press 22,5/15
40 push-up
60 box jump 60/50
80 cal row
100 sit-up

Share repetitions with partner

DELOAD WEEK

Ulko-wod (partner workout)

30min AMRAP
400m run
15 DB thruster @2x15/10kg

You go / I go full rounds. Alternate between DB
snatch and thruster every other round.

Row max. calories in 1 minute

EMOM 6:
1 Power Snatch @75-80%

For Time x4

3 Rive
6 Box
9 Burbee
12 tangon yli hyppy

Time cap 15min

2-3sets:

8-12 cyclist squat (slow tempo)
10+10 Db row
45-90s plank hold

4 min EMOM x 3 sets (30 s on / 30 s off)
A. T2B
B. alternating DB snatch
C. double unders
D. pull ups
3 min rest between emoms

** L-sit hold**

AMRAP 2

• Set between 2 parallettes or stacks of plates. The legs don’t have to be perfectly straight but do need to be kept off the ground for time to accumulate.

Deadlift

AMRAP 2 @ 60%1RM deadlift