Alternate A1/A2

A1. 3 Sets, rest 2:00 before A2

6 Strict dip @ RPE 8
12 Strict press @ 68+% (RPE 8-9)
18+ Push-ups*

A2. 3 Sets, rest 2:00 before A1

6 Pendlay row @ RPE 8
12 Strict pull-ups @ RPE 8
18+ Ring rows**

"The Unknown Soldier" - Sawolla

...on savua ja salamavaloja.

Partner WOD

Part A, 12' AMRAP
Partner A: AMRAP airbike for cals
Partner B: AMRAP power clean @ 60/40kg
3' Rest

12' AMRAP, YGIG style
30 abmat sit up
20 burpee pull up
10m bear crawl (each)

8kierrosta, Ygig
500m pyörä
10 box over burbee

Deadlift

A) E3MOM X2:
- 2 Deadlift (3s jarruttava alaspäin)
*RIR 1

B) E3MOM X3:
- 2 Deadlift (Ilman jarrutusta)
*RIR 0-1

Metcon

5 Rounds W:R 1:1 or YGIG Full Round:

• 15 Cal Echo
• 12 Cal Ski
• 9 SB Clean @50kg

Into,

5 Rounds W:R 1:1 or YGIG Full Round:

• 15 Cal Row
• 12 Burpee Over Rower
• 40m Double DB Farmers Carry @2x30kg

2-3 Rounds @ 2-3 RIR

0:30/side Off-set (FR+OH) carry
8-12/side Bulgarian split squat
0:20-0:30/side Copenhagen plank

5min runner
5min bike
5min ski

Deadlift
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 2 reps at 95% of 1RM

Bench Press
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 2 reps at 95% of 1RM

15min:
400m bike / 200m row
10 oh sit up
5 ring row
10 kb swing
5 push up