PUSH UP pyramid (4/4)
EMOMx5
11-10-9-8-7

lisäpainolla

Punnerrukset siirretty tähän, jotta voidaan torstaina tehdä vähän pidempi jumppa

ACCESSORY:
2-3x
1) 8+8 kneeling turkish get up
2) 10+10 banded cross body chop
3) 10 barbell good morning

rest as needed

4 rounds:
1min Row
1min Ski
1min AB
1min Rest

Voima
E3MOM, 4rds
Strict pull up 6-8
matala tanko

WOD
PariWOD: You go, I go
Amrap 14min
WB Power Clean 16
WB 16
Sit up 16
Ergo 16cal

10-20min easy pace bike + E3MOM 10 GHD hip extension

3 rounds:

500m Row
12 BW Deadlifts (135)
21 Box Jumps (20'')

6 Rounds For Time :

400m Run
15 GHDSU

TC 18

Every 7 min for 42 mins do:

0:00-3:00
24 cal echo bike

3:00-6:00 AMPRAP in 3 mins of:
5 strict pull-ups
10 bench press, 43 kg
15 air squats

6:00-7:00
Rest

Deadlift E2.5MOM
1x7 @70% of 5RM
1x6 @75%
1x6 @80%
1x5 @85%
1x5 @87%

dead stop, normal grip

Snatch balance

5x 3 snatch balance

(40-60%, BE FAST, not too heavy)