3 Rounds @ 2/1-2/1 RIR

8-12 Incline DB curls
10-15 Inverted skull crushers
8-12/side DB External rotations

Complete as many rounds and reps as possible in 10 minutes of

• 10 chest-to-bar pull-ups
• 10-calorie Echo bike

EMOM10

A) Pull ups
B) Push ups

Alternate B1/B2

B1. Seated DB/KB strict press – 3 to 4 x 8-12 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Seal row – 3 to 4 x 8-10 @ RPE 8 (2 RIR), rest 2:00 before B1

For time:
100 burpees
TC: 10 min

Bench Press
• 10 reps at 45% of 1RM
• 8 reps at 55% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 75% of 1RM

Amrap7:
10 air squat
5 burpee
10 reverse lunges @place
5 push up

3 Bars WOD
10-9-8-7-6-5-4-3-2-1 of:
Deadlift
Back Squat
Shoulder Press

Timecap 25 min

Weights:
Advanced: 40-50% of max
Beginners: light, technical weights

Aim is to go steady pace all the way, without breaking down the sets. Scaling is important.

5 x 5

LÄMMITTELY
Kiertoharjoituksena
2 kierrosta - 60s./liike
1. Soutu erg
2. Askelkyykkykävely
3. Vapaa roikunta
4. Penkillä käänteinen perhonen
5. Lp kanssa sivukyykky + kierto pään ympäri

AMRAP 25 min
parin tai tiimin kanssa
40/60 trx-soutu
40/60 mave tangolla (25-45kg)
40/60 penkkipunnerrus kp
40/60 maljakyykky
40/60 russian twist