Tuplia, crosseja ja T2B harjoitusta

Build to Heavy Set of 3
Then..
1x3 @ 90%
1x3 @ 80%

3 sets with weight vest.
In 4mins do:
500/400m Ski Erg
then in the remaining time:
4/3 Rope Climbs 4m
AMRAP Burpees
- Rest 2mins btw sets

EMOM for 4 rounds:
Pallof press left
Pallof press right
Hip extension hold on box with friend
Hip extension hold vice versa

3 rfq
10 s pull up hold + neg.
10 s chin up hold + neg.
10 v-ups

every 2 min x 3
200 m row
max reps front squat (50% of 1rm)

Partner wod (You GO, I GO)
AMRAP 6 mins x 5 sets
2-4-6-8-10-12-14-16....
T2b
Goblet Box step up @24/16kg , 50cm
Cal row
Burpee over row

2 mins REST between sets

In every following 6 min AMRAP you continue the ladder.

GOAL: set of 22+

EMOM 10
1 .10 deadlift
2. x strict pull up/ring row *

*choose challenging amount of reps, try to hold it through five rounds

Squat Clean + Front Squat + Split Jerk

6 x ( 1+1+1 ) start @ 70% Split jerk & Building

3 min ski erg
3x
10 each side Seated Shoulder External Rotation
10 Seated Band Face Pull
10 9090 Overhead Raise
8 Single Arm Banded Lateral Raise

---

Every 1 min for 6 mins do:
15 Toes-to-bars
-- Rest 2 mins --
Every 1 min for 6 mins do:
Handstand Walk, 10m