A,
Box Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Hip crease below the knee at bottom!

Find a heavy set of 3 within 5 sets.

B,
For quality:
Reverse Sled Drag, pick load, 3x 30m
2x12 L/12 R Single Stiff Legged Deadlifts, pick load

C,
Incline Bench Press 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 3 within 5 sets.

D,
For quality:
2x15 T Bar Rows, pick load
3x10 Kneeling Landmine Press, pick load

E,
For time:
30 Row Calories
20 Goblet Squats@32/24kg
20 Row Calories
15 Goblet Squats
10 Row Calories
10 Goblet Squats

Goal: sub 9 mins

F,
Midline
3 rounds for quality of:
Hollow Hold, 30 secs
10 L/10 R Standing Teapots, pick load
Plank Hold, 20 secs
15 L/15 R Pallof Press

Rest as needed between each round.

50-40-30-20 ground to overhead
50-40-30-20 back squat
Partner WOD

Vauhtipunnerrus

5 x 3 @65%

*Sarjat 2 minuutin välein
*Kevyt viikko käynnissä, pitää tuntua helpolta.

Emom10

2 power clean/ go heavy

10 HRPU
15 deadlifts
25 box step ups
50 pull-ups
100 wall balls
200 plate step ups
400m wreck bag run

3 rounds:
10-15 Cal Row/Bike/Ski
8 Wall balls
8 Burpee jump-ins
2 rounds:
5+5 Windmills with KB
20sec Hold in bottom of squat
with KB

Warm-up
- Coach Choice

WOD - FOR TIME

PART A - COMPLETE 4 ROUNDS
- 11 Handstand Pushups
- 11 Thrusters (60/40)
- 11 Toes to Bar/ Knees to Elbows
- 11 Burpees

Rest as necessary and go direct to...

PART B - COMPLETE 3 ROUNDS
- 11 Deadlift (111/81)
- 11 Box Jumps Over
- 11 Pullups

CAP TIME: Just do it!

ABS

Every 2:30x3
30s plank
30s Max reps V-ups
30s plank
30s Max reps sit ups

Renegade Row 3x8/8

3 sets of 8 (each arm)

100 min
Upper body strength
Back, shoulders & chest
Strict pull ups 4x10