Muscle clean 4x3 reps
Rest 1:30-2:00
-rakentele päivän paras kolmonen, polvet lukossa vastaanotto

Week 6.
Session 1/2.

A)
15 mins
Pause Back squat 5-5-5
3” pause at the bottom of each rep
- NO REBOUNCE from bottom!
- 2 mins rest

Accessory : eccentric box step up x
3x5/5
- 5" sec down fast up
- use dumbell or KB in goblet pos.

B)
Negative weighted Push up - Pull up
4x max rep (plyo) push up & 3 Pull up
7” tempo down
-rest as needed -

Accessory
3 sets
5 ( Front + Diagonal + Side Raises )
20" bat wing hold
Rest 1’

5min on / 2min off x6 w/ partner, YGIG:
20-40-60...
cal bike erg / air bike / ski erg
kbs (24/16)
cal row
sit up

Jatkakaa siitä mihin edellisellä kierroksella jäitte.

Koneet:
- miehet: as prescribed
- naiset: 16-32-48... cal
- sekaparit 18-36-54... cal

EMOM 40 (10 rounds):
1: 11/8 Row
2: 11/8 Ski
3: 11/8 AB
4: Rest
- Keep adding 1 calorie each round, until You reach 15. After completing the 5th round w/ 15 calories on each machine, start over from the beginning (11/8 cals).

4rnds for time:
5 devil press @2x17.5/10kg
7 box jump
9 abmat sit up

T.C.: 9'

triset, 3x

5/5 dead bug
5/5 bear pos. birddog
8 lat pull down

10'EMOM
1: 3 deadlift @rpe 7
2: 1-2 slow eccentric pull up

Backrack lunges 3x15

In 20 minutes build challenging weight:
1 power snatch + 1 overhead squat + 1 hang squat snatch + 1 overhead squat

Rest of the time: complex @70-80 %

750-m row/ski or 1500m C2Bike
30 sit-ups
15 handstand push-ups

Scaled WOD
4 rounds for time:
500-m row/ski or 1000m C2Bike
15 sit-ups
10 pike push-ups or seated dumbbell shoulder presses 

Alternate between A) and B)
every 3:00 for 8 rounds (4 each)

A) 50 double under +
1 round of Cindy

B) 200/150m row/ski or 400/300m bike +
1 round of dumbbell “DT”@2x22,5/15 kg

Remaining time is rest of each interval so scale down/reduce reps to have at least 30 sec. rest.
Rx+: complete 2 rounds of Cindy.

*Dumbbell DT: 12 deadlifts + 9 hang power cleans + 6 shoulder to overhead

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