A: E2M for 20min
1: Back Squat x3
2: Strict HSPU x5-8 @30x1

B: 12 min emom
1: Singel arm kb front rack carry 20m hö
2: Isometric Copenhagen adduktor exercise x20-30sek hö
3: Singel arm kb front rack carry 20m vä
4: Isometric Copenhagen adduktor exercise x20-30sek vä

Paused bench press 3x4, 3x3

Eilinen/

Etukyykky, raskas ykkönen (ilman vyötä)

Puolesta reidestä tempaus 2RM (pukeilta)

Maastaveto tempaus lähdöllä, koroke jalkojen alle

1x5@95%, 1x5@100%, 1x5@105%

Lisäpainolankku 4x40 sek

Back squat jumps 4x6 reps

• 10 Interval of:
Row 2:00 @ 85-90% MHR
1:00 rest each interval

• 5 Sets of:
Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
near failure max reps (2 reps buffer)
(5 Sets a quasi max reps meno 2 reps di buffer)
0:45 rest each sets.

WOD

5 rounds for time:

10 Alternating Arm DB Snatch 22,5/15

10 Burpees Over DB

Sama kuin Sali

3 Rounds:
25 AbMat Sit-ups
150 Meter Front Rack Dumbbell Walk 15/10kg
25 AbMat Sit-ups
15 Front Squats 50/40kg

Partner WOD
30rft
6 wall balls
3 HSPU
1 Power clean 80/60kg
Alternate full rounds