Back squat

4 x 6 @ 80%, go every 3:00-4:00

Tabata 20s ON / 10s OFF x 8:
Forearm Plank

PARTNER WOD ( You GO, I GO )
3 rounds for time
15 box jump + squat @60/50cm
30 dumbell push press@2x22,5/15kg
60 m dumbell bear crawl@2x22,5/15kg

REST 3 mins

2 rounds for time
15 burpee Pull up
30 Hand release push up
60 dumbell hang clean@2x22,5/15kg

REST 3 mins

1 round for time
15 devil press@ 2x22,5/15kg
30 dumbell thruster@ 2x22,5/15kg
60 T2b
Timecap : 35 mins

LÄMMITTELY
2 kierrosta - 60s./liike
1. Vk polven takaa toiminnallinen askelkyykky oik.
2. Vk polven takaa toiminnallinen askelkyykky vas.
3. 90/90 vaihdot puolelta toiselle
4. Mittarimato + kobra
5. Seinällä käden avaus + kierto oik.
6. Seinällä käden avaus + kierto vas.

VOIMA
Liikepari 1 - 3 kierrosta
a) 6-8 x /jalka yhden jalan kyykky korokkeelta alas
b) 12 x rengassoutu

Liikepari 2 - 3 kierrosta
a) 6-8 x maastaveto
b) 12 x dead bug + lattiapunnerrus

Front squat 4x10

Partner workout (You go, I go)
Buy in:
200m sandbag carry, anyhow@45/30 kg

800m run (Switch every 200m)
80 double kettlebell front squat@2x16/12 kg
80 calories row/ski/bike

800m run
60 burpee box jump (60/50 cm)
60 calories row/ski/bike

800m run
40 dumbbell beast row@2x15/10 kg (20/person)
40 calories row/ski/bike

Time cap: 35 minutes

Strict chest-to-bar pull up

10 x 4-5, EMOM

– Do each repetition as explosively and high UP as you can (DON’T slam your chest to the bar, just pull to a higher contact point), then control the negative.
– Perform these as clusters = do each set as singles w/ short (2-5 sec) rest in-between.
– These sets are about learning to recruit your muscles more explosively = we want the reps to stay explosive (choose reps accordingly).

A)
Every 2 minutes x 10 rounds (alt.between a and b )
A: 10 Russian swing
B: 5/5 hang clean
*as heavy as possible

B)
5 rounds with double KB -2’ rest between rounds
5 clean and press
4 front rack alt.step down
3 front squat
2 snatch
1 cluster
Unbroken rounds , moderate weight

10' EMOM
1: 10 bar facing burpee
2: AMRAP wall walk