4x
8min ON/2min OFF

Row
Bike
Ski
Echo

EMOM 12 ( Work 0:40 / Rest 0:20 )

Odd : Bike Calories
Even : Row Calories

Hang snatch, EMOM

3 x 1 @ 74-78%
2-3 x 1 @ 78-82%
2 x 1 @ 82-86%

– Perform each set @ the prescribed percentages

Työntöveto + Ty-veto riip cm lattiasta
3sarjaa
-1+4 @90%

Bench press, Rest 3:00 between work sets

Build to a heavy 3 (H3 @ 2 RIR) for the day
+
2 x 6 @ 85-90%H3

7.6. Tempaus

A. Lämppä
4x 2+2+2+2
Veto
Voima tempaus taskulta
Valakyykky
Pystypunnerrus niskan takaa

B. Työsarja1
5-6x 1+1
Tempaus
Tempaus riipusta, polven yläpuolelta

C. Työsarja2
5-6x 1+1+1
Veto
Raaka tempaus
Valakyykky

D. Vedot korokkeelta
3x 4

Bar muscle-up capacity

Option 1 – If you can do sets of 6+ reps:
5 Rounds for total reps
Set of Bar muscle-ups
1000m BikeErg

Option 2 – If you can do sets of 3-5 reps:
10 Rounds for total reps
Set of Bar muscle-ups
500m BikeErg

• Go for one big set each round. You can use the bike in two (2) ways: 1) Use it to recover (easier pace) to prepare for your next (big) set, 2) Use it to challenge the next set (harder pace). Choose 1st if you’ll be in the 3-7 range (on average) on your sets. Choose 2nd if you’ll do 8+ reps/set. IF you think you’ll get 0-2 reps/set, choose a movement option from below.

Movement options. Jumping bar muscle-ups with hip snaps → Jumping bar muscle ups → Pull overs → Single kipping pull-ups (focus on max hip thrust)

Team Up: (Partner WOD)
For Time: (YGIG)
120 WB
-every break: 30/24 cal machine
Don't let the wall ball fall, and you don't have to get on the machine. The drop and the hold aren't right.

rest 2 mins

8 rounds (relay)
15 Sit Up
10 DB Box Step Up @1x22,5/15
5 DB Thruster @2x22,5/15

rest 2 mins

21-15-9-15-21 (YGIG)
DB Clean @2x22,5/15
cal machine
100-75-50-75-100 DU

Timecap: 35 mins

A1. Back squat 4 x 5 @70-75%
-Rest 60s.
A2. Seated strict dbl db press 4 x 8 @RIR2
-Rest 90s.

B. Metcon: Emom 16
1. 8-12 db snatch, alt.
2. 8-12 push ups
3. 8-12 box jumps/box step ups
4. Rest