Deadlift ladder 15x3 10 kg nostoilla

2-4sets:

3+3 Turkish get up
D-ball max hold

3x4, 1x3

3 rounds for time
Partner WOD, "IGYG"

32 cal c2 bike
32 clean & jerk 40/45/50 kg
32 wall ball
After each round 10 m walking lunges together

Squat/Press

Wave #1

Back Squat: 6-4-2
-Rest 90s-
Strict Press: 15-12-10
-Rest 90s-

Prosentit:
BS: 70,75 & 80%
Press: By the feel (1-2 RIR)

Wave #2

BS: 5-3-1
-90s rest-
Press: 12-10-8
-90s rest-

BS: 75,80 & 85%

Wave #3

BS: 4-2-1
-90s rest-
Press: 10-8-6
-90s rest-

BS: 80,85 & 90%

Example flow wave 1: 6 BS (rest 90s) 15 press (r.90s) Into, 4 BS (90s rest) 12 Press (90s rest. Jne jne.

Rest as needed between waves.

ENGINE

For Time:

• 1500m Row
• 90m KB Farmers Carry (2x32kg)
• 150 DU
• 90m SB Carry (50kg)
• 3000m C2 Bike

-Rest 5min-
Into,

2 Rounds of:

• 750m Row
• 45m KB Farmers Carry
• 75 DU
• 45m SB Carry
• 1500m C2 Bike

Optional

A) Core Tabata
8x 20s on/10s off:

1) Flutter Kicks
2) Heel Touches
3) V-Up
4) Hollow Hold

800m Jog @ easy
600m SkiErg @ easy
400m Run @ moderate
200m SkiErg @ fast
+
1:00 Hang from bar
+
2 Rounds
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
3-5 Pike compression slides
+
Bar muscle-up prep – 2 rounds
5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
3 Jumping bar muscle-ups with hip snap
8 Front support pops
+
Build to workout weight for SB over the shoulders and SB squats.
* Practice a few short sets of bar muscle-ups and toes-to-bars between SB sets
+
@ workout weight
200m Run
2 SB over the shoulder
1-3 Bar muscle-ups
3 SB squats

Kevyt viikko
Ota lepo mielellään keskiviikkona, ja sit la+su huilia/ kevyttä puuhailua. Toki box battleen menijät, menkää sinne! :D

4 RFT:

• 25/20 cal row
• 10 sandbag clean @ 50/40kg
• 10 burpee over sandbag