Voima
E2MOM, 4 rounds
2KB thruster x8
-lisää painoa jos mahdollista

WOD
16min EMOM
1.min ergo
2.min Ground to overhead (plate)
3.min oh lunge plate
4.min rest

Alternate A1/A2

A1. DB bench press – 3 x 10-15 @ 1-2 RIR, rest 1:00 before A2
A2. Single arm DB row – 3 x 8-12/side @ 1-2 RIR, rest 2:00 before A1

3 Intervals

BikeErg for 10:00-12:00 @ FTP20*
– Rest 5:00 between intervals –

• This is the pace you kept for your 20:00 bike test. IF you haven’t done the test, aim for a pace you think you could keep for 20:00 (or 25:00 to avoid starting too hard). ** For score check distance covered, calories and avg. watts to develop your awareness of bike paces

Toes to bar

Strict & kipping toes to bar

1A) knees to elbows
3x8 reps
*rest 1min bw sets

1B) strict controlled toes to bar / leg raise
3x6 reps

2A) kip swing
3x8-12 reps
*abmat between legs to make sure legs stay together

B) w/ partner, kipping leg raise

C) —> ttb

Core:
3 rounds:
*10 plate “passes”
Rest 30sec
20 russian twists
*Rest 30sec
10 plate sit ups
*Rest 1min

Partner wod ( You GO , I GO )
In 9 mins
50 cal row
The AMRAP of :
50 shoulder taps in partner HS Hold (total reps)
50 Wall ball @9/6kg
50 Double under/ each person
Goal : 1+ round in AMRAP

2 mins REST

In 9 mins
50 cal row
Then AMRAP of :
30 V-up
30 Box jump@60/50cm
30 Db push press @2x22,5/15kg
Goal : 2+ rounds in AMRAP

2 mins REST

In 9 mins
50 cal row
Then AMRAP of:
10 strict Pull up/ 10 bar mu rx+
10 Devilpress @2x22,5/15kg
10 Dumbell Box step over @60/50cm @2x22,5/15kg
Goal : 3+ rounds in amrap

4 rounds for time:

15 cal SkiErg
5 devil’s press
10 db box step-over

R5JC

Back squat
12-10-8 @60-75% 1RM

TC 30 min
By in 100 DU (250 SU)
Sitten 3 kierrosta:
13 punnerrus
13 abmat vatsat
13 boxihyppy
13 american heilautus
13 vauhtipunnerrus 2:lla kuulalla
13 ilmakyykyhyppy
13 linkkari vatsat
13 leuat
13 burpee
13 SJMV 2:lla kuulalla
By out 100 DU (250 SU)

Kesäcore 10min
1 min lankku/hoover
30sek kylkilankku
30sek kylkilankku
1min selänojennus
1min "dead bug"
1min huili
45sek tähtilinkkari
45sek vuorikiipeilijä
45sek kylkirutistus
45sek sakset ylös
45sek sakset sivulle

1,6 km run

2@up to RPE10 *could do 0-1 more reps, then DROP SETS 2-3x2@-10%
*target load of max ~95%, rest btw sets 3-4min