EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Tunti pidetään RNC matolla.

Warmup
400m run or 500m row
Then
Barbell warm up
5 deadlifts
5hang cleans
5 front squats
5 strict press
5 push press
5 Backsquat
X 3 (increasing in weight each round)

Partner WOD
100 Deadlifts (135/95)
400m run
50 Thrusters (95/65)
400m Run
100 Power Cleans (95/65)
400m Run
50 Snatches (95/65)

*runs are done together. Split barbell movements between partners

*500m row for run

3x8min AMRAP, 2min rest
between (A+B+C)

A:
50/40cal Row
6 D-Ball Ground to Shoulder
10m Handstand Walk

B:
400m Run
20 DB Thruster @22,5/15kg
15 C2B

C:
15/12cal Ski Erg
16 DB Snatch
2 Rope Climb

Overall RPE 4

500M ROW
3 rnds of
4 cossack squat e/s
3 high box jumps
7 ring row

---

Tempo Front Squat
5 sets of 3
@ 70% of 1 RM FS
3 - 4 - X - 3

E3MOM FOR 15 min:

10 kb clean & jerk
15 cal row / echo bike

R5JC

A,
Back squat week 2 Cycle 2
1x3 @ 70%
1x3 @ 80%
1x3 + AMRAP @90%

Incline Bench Press
Find your 1 RM for the day

B,
Accessory Lifts
DB Bench: 2 x 15
DB Rollback: 2 x 10
Single Arm DB Row: 2 x 10

C,
EMOM 12 min
Odd: 3 Legless Rope Climb
Even: 6 Bench Press (70-75% of 1 RM)

D,
3 Rounds
15m Waiters Walk (right)
:10 sec Chin Over Bar Hold
:30 sec Hold at Bottom of Goblet Squat (light)
15m Waiters Walk (left)
:10 sec Chin Over Bar Hold
Rest :90 sec between each round.

Handstand / Hanstand walk Practice 15 minutes.
Max. Time hansdstand / Max. Distance Handstand walk.

One rep every minute
Start at 70% of your max

Small Nurph

2300 m run
100 pull up
2300 m run