EMOM 30

9-12 cal row
12 wallball
3-5 strict toes to bar

Maastaveto 5 RM

Etukyykky 5 RM

TEAM WOD of 2

For time:

50 Deadlift 50/35

6 Round Strict Cindy: 5 Strict Chin Ups - 10 Push Ups-15 Air Squat (1 rnd each ath )

40 Hang Power Clean

4 Round Strict Cindy: 5 Strict Chin Ups-10 Push Ups-15 Air Squat

30 Shoulder to Overhead

2 Round Strict Cindy: 5 Strict Chin Ups-10 Push Ups-15 Air Squat

Half a pyramid (1-10) by starting a new round every 30sec.
Lasts 5 Minutes / 55 reps
Suggested testing weight: own bodyweight

60 minutes basic endurance

10 minutes Ski/Row/Bike
7 Ring MU

2 Power clean+2 Low hang power clean 4sets
2 Power Jerk+2 Split Jerk 4sets
Front squat 4x2

Shoulder press 5x5 @72%

Skill + assault intervals
Skill:
Emom 10 (5rds)
1) a long set of t2b
2) headstand hold (jos päälläseisonta menee ilman seinän tukea, siirry
käsilläseisontaan seinää vasten)

Assault bike intervals
4x5min/3min rest.
(Tämä on vauhtikestävyysharjoitus, eli pidä sykkeet alle 85 % maksimista.)

Strenght:

every 90s x9:
2x cluster (drop and go)
find heavy of the day (sisällytä ainakin 5 raskasta nostoa tähän emomiin)

Front squats:
Test: 5rm squats
-> 3x5 front squat, 85% from 5rm

3 rds:
6-10 ring dips (scale with rubberband if needed) 6-10 barbell row
rest 1-2 between movements

Mark your cluster weights here, ( kyykyt erikseen)