10/10 single arm seated DB or KB press
10 bent over rows barbell overhand grip
Rest 90 secs
5 rounds

3 x e3m:
5 deficit *deadlift @ RIR 2-3
*tempo 3s lasku

5x5 Touch and Go Power Cleans
- Rest about 2 min between sets
- Work up to heavy 5RM

Front Squat + Back Squat
5 FS + 6 BS @70% of 1RM FS
4 FS + 6 BS @75%
3 FS + 6 BS @80%

4 x every 2 min
1 Push Jerk + 1 Split jerk

Deadlift 5x3 @75%+

Lämmittely yhdessä käyden liikkeet läpi 5-10 toistoa per liike.

6/12 WOD FOR TIME:

12 Burpee
25 Cal ergo
50 KBS (24/32kg)
50 Wall Ball (6/9kg)
100 SU / DU
50 goblet squats (db or kb)
50 alt. OH Lunges (switch arm as you wish)
100 SU / DU
50 Abmat situps
50 One arm KB/DB thrusters (25 per arm)
50 Kipping pull-ups / Ring rows
25 Cal ergo

AMRAP 12min

4 strict pull up
8 push up
12 split jump

AMRAP 8

2-4-6-8-10...
push up
strict pull up
* 15 air squat after each set

(scaled 1-2-3-4-5-6-7....)

"Macho man"
EMOM x10
1) 6-8 burbee box jump over
2) round of macho man

rest 2min

EMOM x10
1) 10-12 box jump over
2) round of macho man