3x 5 @ kevyt

Shoulder press 5x5 reps

Overhead squat 3x3, 2x2, 1x1

OLKAPÄÄ

3x

-2 clean pull + 2 hang squat clean
*2min rest

Strength: 20 mins back squat
0-2 10@50%
2-4 8@60%
4-6 6@70%
6-8 4@80%
8-10 2@90%
Then 10 mins to build to a heavy single

Wod: 3 RFT
400m run
10 STOH@70/50

Strength: a chance to warm up properly into a 1rm , progressively build the weight as reps decrease.

Wod: move fast on the run but not sprint pace and aim to go unbroken on the STOH, challenge yourself with the weight.

For time :

600m Run ( 750m Row )

3 Rounds of "Cindy"
15 Push Jerks 85/60kg ( floor )
3 Rounds of "Cindy"

600m Run ( 750m Row )

TC 15

• Let's try to push the first run a bit but maybe dial back that pace for the last 100m to prepare for the rounds of "Cindy".

• Let´s aim for unbroken sets of pull-ups and push-ups on the first 3 rounds of "Cindy".

• The Push Jerks are going to feel like a bit of a grind. Let's see if we can grind these out on 3 sets or less.

• The push-ups on the second 3 Rounds of "Cindy" are going to feel slightly more challenging. Taking a break or 2 may needed while the arms are feeling fatigue from push jerks.

• There is nothing left in second run so let's push right trough to the finish .

40 - 60 minutes Row, Bike Or Run

E3:00 x 4
A) 200m row + 12 push up
B) 200m ski +12 ring row
C) 500m echo + 12 air squat
D) 500m bike erg + d-db push press

jokaisen setin jälkeen pitää jäädä minimissään 1min lepoa

Voima
E3MOM, 3 rounds
Pike Push up x 5-10

WOD
20min amrap w/partner
30 ground to overhead (plate)
30 Box step up
30 ring row