Strongman

Deadlift

10-8-6-4-2

*Vika viikko, isommat painot ku aikasemmilla
*E3MOM

EMOM 16

1: 20m Yoke Carry (medium heavy)
2: 45s Amrap: SB Over Yoke
3: 30 Heavy DU
4: Rest

Accessories

A) 4 Rounds:

• 10/10 KB Gorilla Row rest 30s
• Max KB Front Raise Hold rest 2min

B) 3-4 Rounds:

• 10 GHD Ab Situp
• 5-10 Ab-Wheel Roll Outs
• 10/10 Pallof Press

Voima
E3MOM, 4rds
2xDB Shoulder press 8-10
Renegate row 8-10

WOD
PariWOD: amrap 20min, u go, i go
Ergo meters

Snatch
• 5 reps at 55%
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85%
• 1 rep at 95% of 1RM

5 reps at 60%
5 reps at 70%
5 reps at 80% of 1RM

Front Squat
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 99% of 1RM

Ojentajat

10 min EMOM:
• 1 Push Press
• 2 Push Jerk
Start with 40% of 1RM Push Press and increase by 5% each round. Goal: finish at 85% 1RM.
Barbell Front the ground.

9 rounds for time:
3 rounds:
3 worm clean
5 burpee over worm
30 toes-to-bar (share anyhow)

3 rounds:
5 worm thruster
5 burpee over worm
30 pull-up (share anyhow) / worm hold

3 rounds:
7,5 m worm lunges
5 burpee over worm
3 synchro wall walk

6 push press

5 toes to bars

2 wallwalks

30 du's

TC 15

For time:

50 Box Jumps 60/50
50 Jumping Pull-ups
50 Kettlebell Swings 16/12kg
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press 20/15kg
50 Superman lifts
50 Wall Ball 20/14lbs
50 Burpees
50 Double Unders