Da 1 a 10
Hang power snatch 35kg
Lateral bar burpees
Ttr
Dopo ogni serie 3 wall climb

Partner wod (You GO, I GO)
AMRAP 6 mins x 5 sets
2-4-6-8-10-12-14-16....
T2b
Goblet Box step up @20/12kg , 50cm
Cal row
Burpee over row

2 mins REST between sets

In every following 6 min AMRAP you continue the ladder.

A: Weighted trap bar jumps 8x3
B: Power clean 3-3-3-2-1
C: Seated leg press 5set
D: Dips 4set
E: Assisted chin ups 3set

3 rounds:
10 press
5 pull up/ 10 ring row
-rest 1-2 min between rounds-

3 rounds:
10 push up
20s. hollow hold
-rest 1-2 min between rounds-

Chipper:
300m Run/Row
40 Pistol Squat
30 Hollow Rocks
20 Deficit Push Up
10 C2B

A: Bouncing 6x30sec rest 1:1
B: 10min emom 3x jump variations
C1: DB Bulgarian split squat 3set
C2: Rkb swing 3set
C3: SL DB calf raises 3set

A: Bench press 5rm + 2x5@90%
B: Strict pull ups 3set
C: Seated leg press 3set
D: Seated hamstring curls 3set
E: Cable triceps extensions 3set, variera grepp

140 min
Warm up for 15 min

1.MU
- Drills
- MU 15x1

2.BCTB
- BFLY x 35
- BCTB x 15

3.Conditioning
Row progression, week 7
10 x 500 m, rest 1 min between sets > 8 sets
Avg. 2.05/500 m

6 x 5 min on / 3 min off

Vuoroin A ja vuoroin B, molemmat kolmesti

A) amrap5
15/12 Cal row
15 Wall ball

B) amrap5
15/12 Cal bike
15 Box jump

*tarkoitus on pitää koko treenin ajan tasainen vauhti eli tavoittele samoja kierrosmääriä läpi treenin.

Emom for 30 min:

1) skierg / row / echo bike
2) 15 wall balls / 40 m sled push (a/b)
3) rest

C5JR