KUVAUKSET MYÖHEMMIN LAJEISTA

4 x E4MOM

10 Burpee box jumps
10 Pull-up/C2B
15 Wallball

Max reps 80%

EMOM10
0-5min: 5 Strict press
6-10min: 3 Strict press

EMOM30

1) 10 Ring row
2) 40s/10 plank/GHD
3) 1-2/10 wall walk/GHD back
4) 1-2/10 wall walk/GHD back
5) 40s/10 plank/GHD
6) 1min bike erg

8/10-calorie row
8 handstand push-ups

Scaled WOD
AMRAP 10:
6/8-calorie ergo
6 pike push-ups

EMOM9

10 Bent over row
5+5 Bulgarian split squat w DB
6+6 DB biceps curls

10 rounds for time:

1 rope climb
100m run

Every 90 s for 24 min (4 sets each):
A. DB shoulder press x 10 RPE9
B. KB gorilla row x 6-8 (per arm)
C. Dual KB farmers carry x 20 m
D. strict T2B x 8-10

Pystypunnerrus 12x50%, 8x60%, 6x70%, 3x3 (75-80-85%)
-pystärin maksimista

Vipunostot taakse 3x20

Kapea penkki 3x15x45-55%

Pystysoutu käsipainoilla 3x20