14' AMRAP
5 dbl DB hang power clean & push press
7 ttb
9 box jump

RestDay!

AMRAP30 in teams of 3:
24 step back front rack lunge
36 s.a. devil's press
48 / 36 cal row (sekatiimit: miehet 16cal, naiset 12cal / hlö)
- rest 60s between rounds

Jos osa joukkueesta haluaa tehdä WOD-version, he voivat tehdä enemmän toistoja (WOD-versiota tekevien toistomäärät kuten WODilla).

HUOM! Voit tehdä kumman tahansa version päivän treenistä kaikilla tunneilla.

10 rounds for time:

-3 bar muscle-up
-10 target burpee

superman hold shoulder touches 3x10

leg raise to handstand from box & slow eccentric HSPU 5x5+1

Wod: in a 60 min window

1: warm up

1A: 10 mins to practice
Open 18.5 movements.

1B: 15 min Emom
1: 15 AKBS@24/16
2: 3 BMU
3: 15 Burpees
4: 3 rope climbs
5: 15 box jumps@24/20"

1C: 10 mins to practice your weakest movement

1D: remaining time AMRAP
stretch/roll/bands and prepare for 18.5!

Tall muscle clean primer
3 x 3 empty barbell

Clean
5 x 3 @ 75% of 1RM clean

Jerk from behind the neck
3 x 4 @ 75% of 1RM clean & jerk

Barbell front rack reverse lunge
3 x 12 (6 each leg) @ 8RPE

Accessories
100m suitcase carry 9RPE x 3
3 x 30 sec sandbag hold

Warm up

A) 3 rounds
1min erg
5+5+5 good morning + back squat + deadlift (barbell)
5 push-up to downdog
10 banded face-pull

B) Warm up sets for deadlift
3-4x5 increasing weights

Workout

A) Deadlift 8-6-4-2
Start with moderate weight and work up in every set.

B) 4 rounds
6 weighted pull-up (or 10 scaled)
8 ring dip / dip
2min rest

C) 3-4 rounds
8/side bulgarian split squat
2-3 rope climb / rope lower
1min rest

1 Rm maksimi paino

Run

6 x 400m Rest 90sec ( rentoa kovaa, ei täysillä )

2 x 1000m Rest 2 - 3 min ( rentoa kovaa, ei taysillä )