E5MOM x 3

3+3 turkish get up
6+6 deadbug

• remaining time easy machine of your choice

Every 10 minutes for 30 minutes

• 500-meter row
• Max unbroken set of wall-ball shots

Rest with the remaining time in the 10-minute interval.

• ♀ 20-lb medicine ball to a 9-foot target
• ♂ 30-lb medicine ball to a 10-foot target

3 rounds @ steady pace

10 e/side Trap raises
5 Kang squats
10 Tactical ankle rocks alternating
50/35 cal Bike

3 rounds @ steady pace
10 Inchworms
5 e/side 90/90 to external rotation
10 e/side Strict high pulls
50/35 cal Ski

SET A | 3 rounds:
12 BB deficit reversed lunge
8+8 banded plank knee lift

SET B | 3 rounds:
8+8 1-Leg BB split stance deadlift
20-30s starfish plank hold / per side

EMOM12: 40s on / 20s off:
1) box jump over
2) KB swing to squat
3) flutter kicks

E2:00 x6, ensin 3x A, sitten 3x B:
A)
10 sumo deadlift @kb
10 alt. gorilla row @2x kb

B)
10 weighted box step up
10 seated d-db press

Gymnastics

Skill 1
For 15min
Up & over

Skill 2
For 15 min
HSW + HS

WOD
AMRAP 8
YGIG

RX
2 C2B
1 U&O
3m HSW

Partner 2 in handstand hold

Scaled
2 Pullups
1 U&O (partner assisted)
3m wheel barrel

Partner 2 assists and rests

Rounds for time

15 Box jump-overs (24/20″)
12 Deadlifts @ 102/70kg (225/155lbs)
9m Handstand walk

Time cap. 15:00

Overview. A classic triplet with deadlift sandwiched between its common companions. The challenge will be to keep your pace while the fatigue accumulates across the rounds.
Strategy. You can make up a lot of time on the box jump-overs if you’re efficient. Find a good rhythm, move fast but controlled enough to not need a big break before the deadlifts. Aim for deadlifts to start unbroken but don’t hesitate to switch to quick 7-5 or similar split or even quick singles as needed to keep moving. The HSW is short so don’t hesitate to quick up and see what you’ve got. Use the transitions from HSW back to the box as an opportunity to recover and catch your breath a bit.
Instructions. Set the equipment up about 2m apart. Have a lane that allows for the HSW to be done unbroken.
Debrief. Take 2–3 minutes after the workout to reflect
– How did your lower back handle the workout? If you had trouble, why do you think that was?
– Did you maintain a consistent pace on the Box jump-overs or did you slow down significantly in rounds 3-4?
– How were you transitions between movements?
– Name two (2) things that went well and one (1) you’ll improve on next time.
Movement options.
Box jump overs → lower box → Box step overs
Deadlift → 92.5/65kg (205/145lbs), 84/61kg (185/135lbs), 70/47.5kg (155/105lbs) or 61/43kg (135/95lbs), weight that’s challenging but you won’t get stuck with. You can scale the weight up to 125/92.5kg (275/205lbs) if wanted (and you can do these sets unbroken).
HSW → 3 Wall walks

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

hip & spine mobility

4 rnds for time
5/5 russian twist
5 bilateral dead bug w. plate on shin
5/5 cossack squat

superset, 4x
8/8 mountain climber
10 reverse hypers on bench

3 kierrosta

8 x Bulgarian Split Squat - per jalka
lepo 60 sekä.

10 x RDL 65-70%
lepo 60 sek.

Wall Sit: 1 minuutti
Lepo 60 sek.

• Viimeisellä kierroksella kehonpaino askelkyykyt max reps