Voima
E2MOM, 4 rounds
12 ring row

WOD
EMOM 16
Minute 1 | :30 calorie ergo
Minute 2 | :30 sit-ups

Box Jumps

10 Rounds x Every 1:30

1 Max. high Box Jump. Building.
your score = kilograms

Result highest jump

4 min on, 2 min off x 3 sets (1 each):
A. 8 wall balls + 4 T2B
B. 8 box jumps + 4 pull ups
C. 8 deadlifts + 4 bar over burpees

45min ajan laadukkaasti

+1 toisto liikettä joka kierros

Mittarimato
Rengassoutu
Askelkyykky taakse (1=molemmat jalat)
Yhden jalan lantionnosto
Lapaveto
Reverse NHC

+1min konetta johonkin väliin/kierros

2 Rounds

5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses

2 Rounds of

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
20 to 30-seconds of Wall facing flutters
10 to 20 Handstand shoulder taps
(Rest as needed b/t exercises)
Rest 60-seconds between rounds

Strict Chin-Ups

4-4-2-2-2-1-1 Use Band or Weighted.

Go Every 2:30

8 kierrosta
400 m bike
6 pull up
8 push up / push up on knees
20 air squats
8 push up / push up on knees
6 pull up

50 box jump-overs
40 hang power snatches (25/35 kg)
30 chest-to-bar pull-ups
– Step down from the box.

scaled WOD
For time:
40 box step-overs
30 hang power snatches
20 ring rows
– Step down from the box.

E90s for 3 rounds:
a) monostructural
b) 10-15 + 10-15 s.a. OHS / landmine OHS
c) monostructural
d) leg mobility / care of coach's choice
e) monostructural
f) 15-20 Lu raise
g) monostructural
h) shoulder mobility / care of coach's choice

Työaika: 45-75s / intervalli.
Rasittavuus: RPE 5-6 / zone 2