Deadlift, work up to heavy 4RM
+
2x4 @90% of 4RM

AMRAP

• Complete as many rounds as possible in 8 minutes of
  • 2 wall walks
  • 2 deadlifts

♀ 205 lb
♂ 315 lb

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

superset, 5x
1.5 pull up w. slow eccentric ohase
5 bent over row

Every 2 min x 6 (2 sets each)
A. 50 s ergo + alternating curtsy squats rest of the time
B. 8+8 single DB shoulder press + 12-15 scap push ups + 20-30 s tall plank hold
C. 10 kip swings + 10 scap pull ups + 5+5 half kneeling cobra windmills

24min EMOM
1.min Ergo cal
2.min 8x 2kb thruster, rest of the min. burpee
3.min rest

5 sets for quality:
Back rack reverse lunge x 6 (per leg)
2 min rest between sets

4min on - 2min off x4, w/ partner, YGIG:
24/21/18 cal row
20 push up / elevated push up
20 s.a. db front rack squat
40 alt. db snatch (1 rep = 1 arm)

Aloittakaa seuraava intervalli siitä, mihin edellisellä jäitte.

Kolme kierrosta aikaa vastaan:
3 min soutu
Farmers Carry 120 m
3 min pyörä
Box over
3 min ski
Devils press

Korkea tempausveto+tempaus pp+tempaus
1+1+1
15,25,29,30,34

Raakarive+työntö 3+2
30,35,40,45,45

Rive+etukyykky+työntö 1+1+1
45,50,52,54,55

Mave tempaus + kohotus 5x3
55,55,55,55,55