5 rounds 2 x 12,5kg DB

10 DB Deadlifts
10 DB lunges
10 DB front squat
10 DB push press
10 burbees

Finisher:
3 rounds

10 KB ab rotations
10 alternate v-ups
30sec plank

2 rounds
20 sit up

Peruskestävyys-EMOM
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LÄMMITTELY

EMOM 15
1. soutu
2. laukka-askeleet sivusuunnassa noin 10m/suunta
3. pyörä
4. 5/suunta jalan heitot/heilautukset (sivulle ja edestakaisin)
5. hiihto
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HARJOITUS (Peruskestävyys, 60-70%/HRmax)

EMOM 30

1. soutu
2. viivajuoksu 10m väleillä
3. pyörä
4. farmarikävely 1x kahvakuula (keskiraskas) 10m väleillä
5. hiihto
6. lepo

Peruskestävyys-EMOM. Suorita kutakin liikettä/ergoa noin 45-50s, jotta ehdit siirtyä seuraavaan. Ergoissa tavoittele tasaista rauhallista tahtia, ilman sen kummempia kalori- tai metritavoitteita. Farmarikävelyssä vaihda kahvakuula toiseen käteen aina 10m jälkeen.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

In teams of 2

For time of
Buy in
40 Burpee Box Jump @60/50cm ( YGIG)

Then
4 rounds of:
15 Syncro USA Kb swing @24/16kg
30 double under each (relay)
60m Single Arn Overhead Carry (30m/arm)
(Relay)
15 Syncro Goblet Squat
30 DU each
60m Single Arm Front Rack Carry(30m/arm)
(Relay)

Buy out
40 Burpee Box Jump

Timecap : 32mins

Deadlift 8-8-6-6

Back squat, Rest 3:00-4:00 b/t sets

Build to heavy 2 (H2) @ RPE 7 (3 RIR)
+
3 x 2.2.2 @ 85+%H2 (RPE 8)

– Build to a heavy double (H2) with 3 reps in reserve.
– 2.2.2 = cluster set of 6 total repetitions: 2 reps, rack the bar for :10-:15, then un-rack the bar and do 2 reps, re-rack again for another :10-:15, then unrack and complete the final 2 repetitions.
– Start the back-off cluster sets @ 85-90%H2, then build up if bar is still moving fast (do these at RPE 8/ where the bar is still moving fairly fast).

Heavy lunges 10-8-8-4

Partner wod ( You GO , I GO)
In 10 mins
20 DB box step over 2x22,5/15kg
20 DB box step up total reps
20 box jump + squat on top@60/50cm
Remaining time max rep burpee Pull up

2 mins rest

In 10 mins
40 box HSPU/ 30 strict HSPU
40 push up
40 Db push press @2x22,5/15kg
Remaining time max rep Double under

2 min rest

In 10 mins
60 DB goblet squat@22,5/15kg
60 Renegade row @2x22,5/15kg
60 m each person DB crossbody carry 2x22,15kg ( front rack & overhead )
Remaining time max rep T2B

3-5sets:

10m kb fr walking lunge @24/16kg
5 kb thruster
10 pull up / scale up --> c2b

rest 2min between rounds

SCALED: scale rep scheme / or 10 seated low bar pull up

2-3sets:

10+10 Db row
10 Db bench
15-30s hollow hold