E90SEC
8 x 4-6 push jerk
- ⁠leave a few reps in the tank

Partner WOD, "I Go, You Go":
3 Power Clean @70/50kg,
3 STOH,
6 Pull-Up,
6 Burpee Box over

Posterior chain accessory work.

“Assblaster 2.0”

20min EMOM:

1) 8+8 Single Leg KB Deadlift
2) 30-45sec Banded Lateral Walk
3) 10-15 Squat Jump
4) 5+5 DB/KB Single Leg Hip Thrust

Scale if needed. Go as heavy as form allowes.

For time:

50 t2b
- do two wall climbs every time you let go of the bar
- advanced can do 70 t2b

3-4 sets of
4 Deadlift @80-85% of 1RM
5-8 Strict Ring Dips (weighted if possible)
5-8 Strict Pullups (weighted if possible)

AMRAP 12

3 Strict HSPU
4 Toes To Bar
5 Line Facing Burpees
12 Air Squats

AMRAP 6

5 Hang Squat Clean 50/35kg
5 Toes to Bar

Wendler shoulder press progression VK2/8
3/3/3+
@70/80/90%

Count weights from 90% 1RM

Tulemme tekemään kahdesti läpi Wendlerin 4vk progression. Ensimmäisessä syklissä (vk1-4) käytä maltillista painoa, joka on laskettu (90%1RM). Toisessa syklissä (vk5-8) lisää aloituspainoon 2,5-5kg ja aloita alusta kasvattamalla painoa siitä ylöspäin. Sarjat voi tehdä myös tietysti prosentteja laskematta sellaisilla painoilla ja korotuksilla, jotka tuntuvat sopivilta.

C) 3 rounds for quality
8-12/side bulgarian split squat
8-12/side banded external shoulder rotation

5 Rounds for time:
10 Front squats 70/45kg
15 KBS 32/24kg
15 Sit-ups
*25 Sit-ups if you dont go unbroken on front squats or kettlebell swings.

Timecap: 20 minutes.

3-5 Rounds / 18 Minutes :

4-6 (alternating reps) Single arm elevation leans in the box pike or tuck position
20 Shoulder Tap in the box pike or chest facing the wall
10 Hip Tap in the the box pike or chest facing the wall

Rest as needed between movements.