STRENGTH
4 sets
4-6 Tempo pike push-up (50X1)
3-5 Assisted chin-up (5+ seconds negative)
Rx+ options:
Tempo box HSPU or strict 5-8 strict HSPU
Regular chin-up (controlled descent)

WOD
For time
20-16-12-8-4
Anchored (weighted) sit-up
Renegade row@2x15/10 kg
Rx+:22,5/15 kg

Time cap: 11 minutes

ACCESSORY
2-3 sets
10-15 Single dumbbell curl
10-15 Single dumbbell front raise

VOIMA 3x
6 Maastaveto v3
8 Renegade row (punnerruksella)

Metcon
12min
7 cal kone
5 Thrusteria tangolla
10 Istumaannousua
1min tauko

16 KB gorilla rows

Warm-up:
Paikkojen availut
Easy Ergs

AMRAP 45 min:
1000 m BikeErg (100 m = 1 rep)
500 m RowErg (50 m = 1 rep)
25 DU
10 wall ball
5 burpee over rower

1 kierros = 60 Rep. Tavoite tasainen vauhti.

Push press 2x4

Squat clean 2x2

Jerk balance 3x3

C&J

E2MOM X9-12

Set 1-3:

• 3 C&J 55-65%

Set 4-6:

• 2 C&J @65-75%

Set 7-12:

• 1 C&J @75%+

Squats

A) Back Squat

• 5x5 @75%

*rest 3min between sets

B) Pause BS

• 3x3 @75%

*1s pause @bottom

Metcon

4x3min On/2min Off:

• 12 C2B
• 8 DB Thruster @2x35lbs
• 6 Burpee Box Jump Over (High Box)

*jatka aina siitä mihin jäit levon jälkeen

Accessories

A) For Quality:

Accumulate:

• 75 GHD Hip Ext.
• 75 GHD Sit Up

*jaa miten haluut

B) Optional 3 Rounds for Quality:

• 8-12 Bent Over Row (barbell)
• 45-60s Chinese Plank
• 15/15 Weighted Calf Raise

1500m/1000m Bike
50 Weighed walking lunges
1500m/1000m Bike
50 WB
1500m/1000m Bike
50 Burpee pull-up
1500m/1000m Bike
50 WB
1500m/1000m Bike
50 weighted walking lunges
1500m/1000m Bike

5 rounds for time:
• 5 Power Snatches 115/75#
• 5 Toes-to-Bar
• 10 Front Squats 115/75#
• 10 AbMat Sit-ups
Goal: 10 min.