Voima
E3MOM, 4 rds
Shoulder press (tanko) 8-10

WOD
For time
10 viivakävely/juoksu
20 Ring row
20 Plate jump
20 Ring row
10 viivakävely/juoksu

A,
"Hall"
5 rounds for time of:
3 Cleans, 102/70kg
Run, 200 m
20 Alternating Kettlebell Snatches, 24/16kg
Rest 2 mins

Goal: sub 3 mins/ round

B,
Samson Stretch
2 min/side

Eccentric Dumbbel Pull Over:
3 x 5 w/ :05 sec lowering and regular return

Roll/Smash Upper Back
2 min

Push press 8x4.

ACCESSORY

2-3 rounds for quality
12 ring row / inverted row
6/6 pistol squats
5/5 windmills

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tuulimylly:

AMRAP 20

Run 400m
20 Kettlebell Swing 24/16kg
20 Box step overs w/ KB 24/16kg
Row 500/450m
20 push ups
20 Squat w/ medball 20/14p

Rest day - what did you do?

On the 2:00 x 10 rounds

15 Wallballs 20/14p
15 GHD Sit Ups
Max Calories Row

*Score Total Calories.

-WB Completed 1-2 Sets in less than 45 seconds.
-GHDSU Comleted in less than 45 seconds.
- Row, athletes should have at least 30 second on the rower each round.
- Aim to row the same number of cals each round.

3 RFT:

5 Strict HSPU
10 Deficit HSPU ( 3,5"/2" )
15 HSPU

Rest 1 min after each round

TC 10

40min EMOM
1. 10-18 Wall ball
2. 40-60 DU /45s DU practice
3. 6-8 T2B+ 6-8 DB snatch
4. 100m Run
5. Rest
6. 6-8 DB Devil’s press
7. 10-16cal Row
8. 6-8 Pull-up+ 6-8 DB thruster
9. 100m Run
10. Rest

Rx: DB 22,5/15kg, WB 20/14lb

A) Snatch, 20 x 1. lift every :30s @ 70%

B) Clean and jerk EMOM 10:
Power clean & jerk @ 70%

C) Back squat EMOM 10:
3 Back squats @ 50%

D) Accessory:
3x
30 Russian twists
20 Slow knee tucks

Bonus:

Banded CTB pull-ups, 7 x 8

Rounded back extension, yhteensä 80 toistoa.