Deadlifts e3mom

3x @ 70%
2x @ 75%
1x @ 80%

3x @ 75%
2x @ 80%
1x @ 90%

3x @80-85%
2x @85-90%
1x @90-95%
1x @95%+

A) Skill
Strict ring muscle up practice

B) Strength
E4MOM x 3 sets
3 eccentric dips on rings/boxes
3 eccentric pull ups

C) Core
3 rounds
5 hollow rocks
5 V ups
5 sec. hollow hold
5 tuck ups

rest as needed between rounds

5 kierrosta:

10 suora vatsalihas
10 bicycle vatsalihas
10 pienet suorat vatsalihakset
10 sekunttia yhden jalan lankku

A: Strict Hspu 4set
B: Thruster 1rm
C: For time
21-15-9
Burpees
Alternating Kb snatch@16kg
Start every round with 1000m bike@2kph

For time

30 boxjumps
30 pullups
30 kb swing @16
30 lunges
30 k2e
30 press @20
30 back ext
30 wall balls
30 burpees
30 DU

100/75cal for time

*Feel free to change this number if 100/75 is out of your reach at the moment. As long as the test/re-test cals are the same thats all
that matters.

Gymnastics skills
*Voimisteluliikkeiden harjoittelua, jokainen suorittaa omalla tasollaan!

WOD (For time)
10 Cal erg
30 Air squats
30 Sit ups
20 Cal erg
20 Air squats
20 Sit ups
30 Cal erg
10 Air squats
10 Sit ups

Sarjat 5x5

5 rounds for time:

20 cal row
8 push press @60