Weighted chin up 1x3, 1x2, 1x4

EMOM20
1) 10 SDHP
2) 5-10 T2B
3) 10 (5+5) Box pistol
4) Russian twist w KB 16/20kg

1) Weighted Pull-Up
E3MOM X6

Set 1-2: 3 Reps
Set 3-4: 2 Reps
Set 5-6: 1 Rep

*Kolmosissa ja kakkosissa yhe toiston vara. Ykkösissä saa hakea maximin. Myötäote

2) Squats

Back Squat:

2x10 @60 & 65kg
2x8 @70 & 75kg

Front Squat:

2x5 @60kg
2x5 @65kg

Accessories

A) 3X Superset:

• 10-15 Romanian Deadlift (2xDB)
• 1 Setti of reisiojennus (:D) (vedä melkeen failureen asti)

*toivottavasti teillä oli tää laite siellä missä treenaatkaan huomenna.
*Rest as needed

B) 3 Rounds For Quality:

• 20m Seal Walk (Slider tai plate jalkojen alle. Mieluiten nurmimatolla)
• 20-30 DB SitUp
• 30/30m KB Suitcase Carry (Heavyish)

Seal Walk:

DB SitUp:

-

Engine

A) For 20min (PK Vauhti)
- 15 Cal Row
- 15 Cal Bike

-Rest 5min-

E3MOM Till Failure:

• 10 Burpee Box Jump Over
• 10 Cal Row

*add 5cal to row each round.

5x5 Deadlift
E1,5MOM
Moderate weight

7-6-5

I Go, You Go
6 rounds for time of:
- 10 Front squat, 50% 1RM Front squat
- 10 Hang power clean, 50% 1 RM Front squat
- 10 Bar over burpees
- 500m row/30cal AirBike

35min time gap

5 rounds:
3min AB
2min Skillmill run
- Moderate pace

Pause Back squat 1x3, 2x2

Warmup
500m run
10x crab walk
10x monster walk
10x side plank clam shell
10x hip bridge
10x external shoulder rotation 15# band
10x internal shoulder rotation 15# band
10x banded pull aparts 15# band
10x banded underhand pull aparts 15# band

Speed and Quickness
3 rounds
-100x Single unders
-10x truck bed jumps
-10x Mt. Climbers
-10x underswitches
-2x10m Silverback Gorilla shuffles
-500m air bike sprint

Normal warm up

Then 2 rounds
10 beat swings
10 ring rows
10 box step ups

Partner WOD:
20 Strict pull-ups
50 Kipping pull-ups
80 Box jumps (30"/24")
110cal / 85cal bike
80 Box Jumps
50 Kipping pull ups
20 strict pull ups