E3:00 x5:
7+7 bulgarian squat
12 gorilla row

Clean & Jerk

A) E2MOM X6-8:

• 2 Squat Clean + 1 Jerk

*DnG Clean
*Build Up to Days Technical Heavy

B) Power Clean

• 3-5x1 @90-95% *E2MOM

Squat Proge

Back Squat

• 4x4 @82.5kg

+

Paused Back Squat

• 3x3 @70%

*rest 2-3min between sets

Metcon

2 Rounds For Time:

• 1 Legless RC
• 9 STOH @42.5kg
• 12 Cal Echo

-Rest 4min-

2 Rounds For Time:

• 3 Rope Climbs
• 18 STOH @30kg
• 12 Cal Echo

Voima
E3MOM, 4rds
2xDB Shoulder press 8-10
Renegate row 8-10

WOD
PariWOD: amrap 20min, u go, i go
Ergo meters

6 x 2

Deadlift
• 9 sets of 5 reps at 60% T1RM
• 1 set of 5+ reps at 60% T1RM

for time:

60m sled push @moderately heavy
30 ghd sit ups / weighted abmat
40m sled push
20 ghd sit ups
20m sled push
10 ghd sit ups

4 kierrosta
10 Cluster
10 Am.Heiluri
10 Puolikuu

AMRAP 20
10 Boksihyppy
12 Rive + työntö
8 Burpee
15 Hollow rocks

Row Test

A) WU

A1: 5min Easy Z2
A2: 20s Hard/40s Easy X3-4

B) 2K Row For Time

Pull Up

• 5x3 (lisäpaino)

• Heti kolmosen jälkeen tiputa paino pois, ja tee kehonpainolla 6-10 Toistoo.

*rest 3min Between

Core

4 Rounds For Quality:

• 10/10 KB Side Bend
• 8-10 Strict T2B
• 5-10 Ab Wheel Roll Out

4 sets:
4 Deadlifts
- By feel

Skills

Metcon