@85%
Rest 3min btw sets

EMOMx6 alternating between:
1: max rep Barbell Good Mornings, 45/35
2: max rep Barbell Bench Press from floor, 45/35
3: max rep Cossack Squats

WOD:
EMOM 15, alternating between:

1: 8 Deadlifts, 80% 1RM
2: 20 Box Jump Overs, 24/20 in
3: 20 Wall Balls, 20/14 lbs
4: 8 Bench Press, 80% 1RM
5: Rest 1 min

The main focus of this EMOM today is to get each set of deadlifts and bench press unbroken. On the box jumps and wall balls, I want you to try and pick a number that will challenge you to complete the desired reps unbroken. If you need to break at a particular number, I would stop and then try and hold that.

*Score is combined weight of deadlifts and bench presses.

LÄMMITTELY
• Lonkan pyöritykset
• Pakaran aktivointi
• Lapapunnerrus
• Kierrot rintakehä
• Rangan pyöritykset
• Lonkan kierrot
• Kyljellä kierto

KESTÄVYYS
Kesto 35min!
1min-1min
0-5min Askelkyykkykävely - Mittarimato
6-11min OHS - Lisko kyynerpään kosketuksella
12-17min Karhukävely - Kasakkakyykky
18-23min Air Squat - Roikunta
24-29min Lapsen lepoasento+punnerrus - Selän ojennus
30-35min Vaaka+kierto (30s./puoli) - Vuorikiipeilijä

Rest day
JH 30 min

40 minute ladder:
3 med ball cleans 9/6 kg
6 sit ups
150 m row or bike 300 m
6 med ball cleans 9/6 kg
9 sit ups
300 m row or bike 600 m
…

Every 2:30 x4

21 Wallball
15 TTB
9/6cal Airbike

RPE 3

For time:
100 burpees

Nei 4 minuti per 5 round
50 du
20 cal bike erg
10 Front squat 60kg
Il risultato è il round più lento

20 minutes easy pace

2:00 Echo Bike
7 + 7 Box lowers
15 Banded Pull Apart
10+10 Banded Hamstring

Go heavy 1 RM