• 2-3min. Row/Bike/Run

• 60s. Spider lunge w/ twist

• 60s. Up&down dog

• 60s. Scale w/ stretch

• 2-3x
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 Press behind Beck
  6 OHS

• Mobility...

1. Sumo 35sec
2. Mountain climbers 35 sec
3. Pushup and burpee 35 sec
4. Plank 1 min

Eilinen

20min AMRAP
8 Toes-to-bar
10 hang clean & jerk 40kg/25kg
14/12 Cal Row

Laske kierrokset, tulos = kokonaiset kierrokset + vajaan kierroksen toistot

Skaalaukset
Toes-to-bar:
- knees-to-elbow
- knee raises
- maassa selällään jalkojen nostot
- linkkuveitset
Hang clean & Jerk
- tangolla ilman painoja
- käsipainot 8-10kg

Max rep unbroken Double unders

Nybörjare: Singel unders
- Atlet: String together SU with DU unbroken
- Avancerad: 35 unbroken DU
- Tjurnacke: 80 unbroken DU
- Ninja: 150 unbroken DU
- Avenger: 200 unbroken DU

Eilinen

3 rounds
10/8 cal bike or row
10 single leg deadlift with KB
10 good mornings

Speed Deadlifts
EMOM x 8
8 reps @ 45-50% 1RM

AMRAP 13

Bike 1k
30 Sit Ups
15 Push Ups

8x20sec on and 30 sec off

3 rounds
10 cal bike or row
10 good mornings
0:30 plank

Deadlifts
E2MOM X6
10@50%
8@60%
6@70%
4@80%
2@90%
Attempt 1RM

WOD
E2MOM x 4
3 deadlifts @ 70%
6 cal bike
9 wallballs

Rest 3 mins

E2MOM x 4
3 deadlifts @ 70%
6 cal row
9 wallballs slams