Back squat

1. Find todays heavy 3RM of back squat
2. 3x3 reps @80-90% of 1

Emom 30 @ steady, repeatable pace
30-45 sec work / min
1. Ski
2. T2b
3. GHD
4. DU
5. Pull ups
6. Air squat

CONDITIONING

A) For 30min (PK Vauhti)
- 15 Cal Row
- 15 Cal Bike

-Rest 5min-

E3MOM Till Failure:
8 Burpee Box Jump Over
10 Cal Row
*add 5cal to row each round. Go till failure

ACCESSORIES

A) 3-4x For Quality:

• 30/30m Heavy KB Suitcase Carry
• 30m 2xKB Front Rack Carry
• 45-60s Deadhang from Bar

B) 3-4x For Quality:

• 20 Hanging Knee Raise
• 15/15 Banded Pallof Press (1s Hold every rep)
• 30/30s Side Plank

A Warm-Up WOD

2 Rounds:
200m Jog (or 1-minute high knees in place)
10 kettlebell swings
5 Burpees
10 Shoulder Taps (in a plank position)

Write kettlebell weight in comments

EMOM 20

Minute 1: 8 Dumbbell Push Press
Minute 2: 10 Dumbbell Front Squats
Minute 3: 12 Dumbell deadlifts
Minute 4: 15 Sit-Ups

Complete the assigned reps. If you finish early, rest for the remainder of the minute.

Write dumbbell weight in comments

Vetojakin väliin

Deadlift 1x7

PRESS

A) WU 3-4x:

• 10 Lu Raise (2x Plate)
• 5 Dive Bomber
• 5/5/5 Press/Push Press/Push Jerk (Empty BB)

B) Push Press
E3MOM X4:

• 3 Push Press @50-60% from 1RM Split Jerk

C) Push Jerk
E2MOM X4:

• 2 Push Jerk (DnG) @80+%

D) Split Jerk
EMOM X4:

• 1 Split Jerk @90+%

*fiiliksen mukaan ykkösiä. Voi tehä pari extraa jos tuntuu hyvetiltä.

CONDITIONING
For Time:

• 5k BikeErg (Z2) Into,

10x 2min AMRAP:

• 15 WB
• 10 Heavy DB Snatch @22.5kg
• Easy Bike for the rest of time

-Rest 3min-
Into,

• 5k BikeErg (Z2)

ACCESSORIES

A) EMOM 9:

1) 1 Set of Deficit Push Up (esim. levyjen päältä)
2) 1 Set of Wide Grip Pull Up
3) 20-30s Parallette L-Sit

B) 3-4x For Quality:

• 10 Ab Wheel (from knees) // 20-30 Hanging Knee Raise (jos ei abwheelia)
• 15/15 Pallof Press
• 20-30 Russian Twist w/Plate

3x 12' AMRAP, 3' rest w. partner

AMRAP 1 - pull
250m row
20 pull up
20 syncro renegade row w. clapping @2x22.5/15kg

AMRAP 2 - push
20 dbl DB push press @2x22.5/15kg
20 HR push up
20m partner wheelbarrow walk

AMRAP 3 - leg burner

20 steps walking lunges
20 partner wall ball
20m partner carry

4x1+1+1 x 55-65kg