200 DL 100 kg
Partner WOD
You go, I go

1. 3*1/1 arm bar, 10/10 bottom up march
2. 4*3 Double KB clean and press, 4*5/5 Goblet reverse lunge.
3. EMOTM 5’: 10/10 1 arm swing. EMOTM 10’: 1 TGU
4. After party : 3*15/15” Adductor side plank, 20” Superman hold

Deadlift
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• AMRAP at 80% NT1RM

-2 wall walks
-15 t2b
-20cal ski
-20 db snatch 22.5kg

Kilpailija suorittaa mahdollisimman nopeasti:
3 kierrosta

15 Wb
5 Devil Press

Wb: Naiset: 6kg pallo, 2,7m target, Miehet: 9kg pallo, 3m target
Devil Press: naiset 2x 15kg dumbbell, miehet 2x 22,5kg dumbbell

Power Clean + Push Jerk + Split Jerk

8 x ( 1+1+1 ) @ 60 - 80% OF C&J

Push Press in Split Position

4 x ( 2 + 2 )

Front Squat

3 x 3 @ 95%

** AMRAP 12**

8 Devils Press
0:30 Handstand Hold ( 1 Rep )
10/8 Cal Bike Erg

EMOM 10:00-14:00 (share machine with partner)
ODD Mins: 50s Easy Bike
EVEN Mins: 50s Easy Row
+
- 45 Degree Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

E2MOM 3
3 high box jumps OR max height WB

3 rounds
8 straight leg DL
12 bent over row
rest 1min between rounds

Treeni 2
Warm Up
2 sets
1.5 min cardio machine
20m bear crawl
5+5m monkey crawl
3 inch worm with push ups
6 wall squat
12 walking lunges
15-30sec Active Hanging

Gymnastic
For Quality 15 minutes
3-4 sets
15-30 seconds of each hold and rest 20-40 sec bwn
Ring Dip Hold
Chin Over Bar Hold
Wall Walk Hold
Goblet Squat Hold

Metcon
15 min AMRAP
6+6 single arm db snatch
6+6 single arm db oh walking lunges
6-12 push ups (depending your ability to do them, choose "harder" way to do them)
12/15 calories of row/ski/run or 10/12 cal air bike