4 intervals, alt B1/B2

B1. AMRAP 4
Run @ 3k pace

– Jog 3:00 @ easy for recovery –

B2. EMOM 4
10/7 (cal) Air/Echo bike
AMRAP SkiErg for distance

– Air/Echo bike 3:00 @ easy for recovery –

Parin kanssa

Reps: Age
1. Row cal (syncro)
2. Push up (ygig)
3. Air Squat (syncro)
4. T2b (syncro)
5. Hspu (ygig)
6. Db snatch (syncro)
7. 3x du (ygig)
8. Pull-up (syncro)
9. C&J (ygig)
10. Burpee over bar (ygig)
11. Wall Ball (syncro)
12. Wall walk (ygig)

Tc age

EMOM 8 (0:40 work / 0:20 rest)

1) Rope climbs
2) Single-leg squats, alternating

Intent. Accumulate EXCELLENT repetitions on each movement. Focus on solid foot lock on the rope climbs.

AMRAP 7

9 Deadlifts 60/40kg
12 Wallball Shots
15 Burpees

STRENGTH

4 rounds of
10/10 Bench Supp. DB Bent over Row
10/10 SA KB Strict Press
1' Rest

WOD

40" ON 20" OFF x 3 sets (12 min)
Target Burpee
KB Russian Swing@16/12kg
Single Under
Lateral Box Step Over

Rx+:
Burpee Pull up
KB Russian Swing@24/16kg
Double Under
Lateral DB Box Step Over @1x22.5/15kg

ACCESSORY

3 rounds of:
10/10 Banded Shoulder Int.
Rot. at 90 deg
45s Plank on Palm

-pause at the bottom of dip
-moderate weight
-2min rest

Pendlayrow tai kulmasoutu
3x3 nousu v1

YGIG 15min
20 cal
20 Ilmakyykkyä
12 Punnerrusta
*Toistot saa jakaa miten vaan

Shoulder press 1x8, 2x7

3-4x 2+2+2
Clean pull
Muscle clean
Push press

4-5x 1+1+2
Clean pull
Power clean
Push press

4-5x 1+2
Clean and jerk

Mobility

Build to heavy OHS in EMOM10

Teams of 3, 23 min, split anyhow

Buy in: 90 OHS (60%,1RM), when dropped, do 2 wall walks

Then:
80 cal row
70 box jump over
60 wall walk

Cash out: max HS walk