10x3 high box jumps. 2:00 send off

Partner WOD (YGIG)

0:00 - 10:00 (AMRAP)
-20 DB Deadlift @2x22,5/15
-20 DB Renegade Rows @22,5kg/15kg
-20 Calorie Bike / Row / Ski

10:00-12:00 Rest

12:00 - 22:00 (AMRAP)
20 Plate GTOH @15/10
20 Plate OH Walking Lunges
20 Calorie Bike / Row / Ski

22:00-24:00 Rest

24:00-34:00 (AMRAP)
-20 Jumping Squat
-20 HR Push Up
-20 Hollow Rocks

Emomx10

1) Kelkan työntö (2xn.20m)

Tessa Borodulin

Perhoset, strict HSPU

Increase weights and find heavy front squat
3RM +1RM

Ring MU

A) EMOM 10

• ''x'' rMU

*tähtää yhteen toistoon enemmän, ku viime viikolla

B) Ring Strength

4 Rounds:

• 10 Leg raised Ring Row *rest 60s
• 8-12 Kipping Ring Dip *rest 60s
• 20-30s Chin Over Rings Hold *rest 60s

Press

Strict Press

A) Build to days heavy 3RM

B) 3x5 @80-85% from 3RM

Strength EMOM

EMOM 20:

• 50s Ski (VK)
• 8-10 Strict Pull Up
• 10-15 DB Bench Press

Accessory

3-4 Rounds For Quality:

• 20/20m KB Mixed Front Rack OH Carry
• 20/20m Heavy KB Suitcase Carry
• 10/10 KB SideBend

Amrap12:
10 alt. Db hang snatch
10 goblet reverse lunges
5 burpee over db
5-6-7-8-9… cal machine

Bodyweight mave emom
1x 1min
2x 2min
Jne

Back Squat

• 5x4 @80%

*rest 3min Between

Front Squat

• 3x4 @70-75*

*rest 2-3min between

Metcon

6x2min On/1min Off Alternating A&B

A)

• 15 Cal C2 Bike
• AMRAP: SB Clean @50kg

B)

• 15 Cal Row
• AMRAP: Burpee Over Rower

Accessories

A)

3-4 Rounds For Quality:

• 20 Backwards Sled Drag
• 15-20 Banded GHD Hip Ext.

B)

3-4 Rounds For Quality:

• 10/10 KB Hip Flexor Raise
• 30/30s Copenhagen Plank

E3:00 x4:
10-10-8-8 back squat
6+6 half kneeling dumbbell press