Spend 10min in bottom of squat position

Seated SA shoulder press
3 x 10 /arm

EMOM 8min

2 Deadlifts

For time:

• 400-meter run
• 100-meter farmers carry, 70-lb. dumbbells
• 800-meter run
• 100-meter farmers carry, 70-lb. dumbbells
• 400-meter run
  

Shoulder press + push press tng
5x5+ME, start @ 60% shoulder press
send off 3:00

BACK SQUAT WAVES
3 – 1 – 3 – 1 – 3 – 1

3 Back Squats @ 82% of 1RM Back Squat
1 Back Squat @ 87% of 1RM Back Squat
3 Back Squats @ 82% of 1RM Back Squat
1 Back Squat @ 89% of 1RM Back Squat
3 Back Squats @ 82% of 1RM Back Squat
1 Back Squat @ 91% of 1RM Back Squat

Clean&Jerk

3 Sets of 1 Squat Clean @ 85% of 1RM Clean and Jerk

2 Sets of 1 Squat Clean @ 85% – 90% of 1RM Clean and Jerk

Skill session
15 minuuttia toes to bar-tekniikkaa
Pyri tekemään 3 x 5-10 reps täydellisellä tekniikalla. Kerro miten meni.
Suositus: tee ennen wodia

10 min emom, alternating
1. 6-12 pistol squat alternating (jos mahdollista älä käytä pn-kenkiä)
2. 10-15 cal ski erg
Suositus: tee jälkeen wodin

Mobility: kotona tai salilla, rullaa etuolkapäät 5 min puoli

3 Rounds:
Ring MU:
40% of Max Unbroken Muscle-ups
30% of Max Unbroken Muscle-ups
20% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

3 rounds for time
800m run
9x tyre flip
15x push up
21x air squat