Death by Wall Walk

25min Amrap (Ygig)

24 cal Echo bike
15 T2b

25min Amrap (Ygig)
20 cal pyörä
40 Du

Tekniikka edellä 85%

400m juoksu
20 wall ball 10lbs
400m juoksu
25m kelkka työntö 40kg paino kelkkaan
400m juoksu
250m soutu
400m juoksu
20m burbee broad jump
400m juoksu
250m ski-erg
400m juoksu
25m kelkka veto 20kg paino kelkkaan
400m juoksu
50m farmers carry 2x16kg kb
400m juoksu
25m db lunges 2x10kg db

Tc 60min

Lunges 10-8-6-4
Alternating

Weighted pull up

Clean & Jerk

A) E2MOM X5-10

Set 1: 10 C&J @35kg
Set 2: 8 C&J @45kg
Set 3: 6 C&J @55kg
Set 4: 4 C&J @65kg
Set 5: 2 C&J @70kg
Set 6-10: 1 C&J Till Days Technical Heavy

B) Clean Pull

• 3x1 @110-120%

Strength

A) E3MOM X3

• 8/8 DB Bulgarian Split Squat
• 10 Banded Heavy KB Swing

B) E3MOM X3

• 5-10 Strict Wide Grip Pull Up
• 10-15 Ring Push Up

Metcon

4 Rounds For Time:

• 4 Heavy DB Snatch @27.5kg
• 6 bMU
• 8 Burpee BJO (high box)
• 12 cal Ski

rest 2min between rounds

*idea mennä lujaa aina rundi, sit saa 2min hengähtää

STRENGTH
4 sets
5-8 Tempo pike push-up (40X1)
3-5 Assisted chin-up (4 seconds negative)
Rx+ options:
Box HSPU (w/ tempo) or strict HSPU (no tempo)
Regular chin-up

WOD
EMOM 15 minutes
1: 6-10 Low box shoot through (Rx+: paralettes)
2: 2-3 Wall walk
3: 2-3 Laying to standing rope climb (Rx+ 1-2 Rope climb)

ACCESSORY
2-3 sets
12 Banded face pull
12 Band pull apart

Front squat

6 to 8 x 3 @ 78-82%, go every 2:00-2:30