20 Devil's Press @ 50/35lbs
30 Kipping Pull-ups
40 total Renegade Rows
500/400 Meter Row

• Goal: Tough effort, small breaks as needed to keep output high
• Rx+: Start with 10 Ring Muscle-ups

10 Rounds:
1:00 Hard  
1:00 Recovery

EMOM 30
1. 10-12 DB squat
2. 8-12 Burpee
3. 10-12 DB snatch
4.-5. 300m run

3 rounds:
5-10 + 5-10 shrimp/pistol squat
10 + 10 one leg deadlift
10 push up
-rest as needed-

Tällä viikolla intervalleja paljon, loppuviikosta sit pitkä harjoitus 32-40min.
Kevyempi kyykky ja nopeuspenkkiä alkuviikosta, loppuviikosta raskaampaa valakyykkyä ja mavea sekä semihaastavat raakanostot tiiviillä tahdilla.

2×3@barbell, 1@up to 85-90% (or 5 kilos below the starting weight), rest btw sets 2min

40min Emom:
1: 20/16 cal bike erg
2: 25 wall ball / 20 kb swing
3: 12 burpee box over jump 24/20’
4: Rest

Adjust by ability:
Calories should take 45-55s; 20/16, 18/14, 15/12
Wallball ub set; about 45-50s; 25-20
Kb swing ub set; about 40-45s; 32/24 or 24/16kg
Alternate btw wallball and kb swing
Bboj: 12-10-8
-

EMOM’16
1. 8-12 strict pull ups
2. 30-50 DU
3. 5-8 strict hspu
4. 4 paused bench press

5 rounds (Treeni ulkona!)
walk 3min
run 5min

Scaled WOD
5 rounds

walk 3min
Ergo 5min

Every 90 s x 8 sets:
Clean pull + hang squat clean + jerk