Back Squat

6 x 4 @ 73%+

Go Every 3:00

10 cal bike
100 M farmes carry (kB)
12 t2b

Back squats
1. 10 rep
2. 6 rep
3. 4 rep
4. Max rep

tekniikka
- Rinnalleveto + räkkipito
- Vauhtipunnerrus / työntö

AMRAP 20
- Rive x 12 (oikea)
- Räkkipito kävely 40m
- Rive x 12 (vasen)
- Räkkipito kävely 40m
- VP/työntö x 12 (oikea)
- Kuula suoralla kädellä kävely 20m
- VP/työntö x 12 (vasen)
- Kuula suoralla kädellä kävely 20m
- Bulgarian kyykky x 12+12

TABATA (20sek. työ / 10sek. huili x 8)
- Am. Heilautus

Partner wod
14 rounds of:

14 Syncro Single Arm Dumbell Hang Clean & Jerk @15/10kg
14 Syncro DB Goblet squat
14 Dual Dumbell Push up ( YGIG)
14 Dual Dumbell alt. Renegade row ,total reps ( YGIG)

Timecap : 35 mins

Goal: sub 2:30 each round

2-3rounds:
10+10 bulgarian split squat easy weight
10+10 Db row
10+10 Db seated press

Alternating between shoulder press & bent over row

5 Rounds x Every 2:00

4 Shoulder Press 75%+
6-8 Bent Over Row

3 rounds for time:
40m Skillmill Sledge Push, damper 8/6
40m Sandbag Bearhug Carry 60/40kg
- Rest 1min btw rounds

6 Intervals

A1. AMRAP 6
40/32 (cal) BikeErg
20 Toes-to-rings
10 SB (Sandbag) Cleans @ 60/40kg

A2. AMRAP 6
40/32 (cal) Row
20 SB Squats @ 60/40kg
10 Burpees over the rower

A3. AMRAP 6
40/32 (cal) SkiErg
20m SB Bear hug carry @ 60/40kg
10m Handstand Walk

– Rest 2:00 between intervals –

Flow. A1-A2-A3-A1-A2-A3

Pace. The aim is to keep a “comfortably hard” pace throughout on each AMRAP. In order to do this you’ll have to pace the machines and find a steady rhythm on the other movements. Given the volume (6xAMRAP 6) IT IS VERY EASY TO GO TOO HARD on these intervals and slow down significantly after only a few AMRAPs. Rather pace a bit too much to start than go too hard.
Session RPE. 7-8/10, you should feel tired but not exhausted at the end of the workout.

Voima
E2MOM, 4 rounds
6+6 box step up
- sopivan haastava boxi

WOD
3 rounds for time:
6+6 DB hang power cleans
10 KB sumo DL
ergo 8 cal