Dynamic Effort: Shoulder Press 10 x 2 @ 75% on :45s

Pullups
7-6-5-4-3
did 10 on first set to test, made set of 6 harder

Squat
3x5 deload week
30
37.5
45

WOD:
15 min AMRAP
2 BB complex
deadlift
hang squat clean
push press
snatch balance
10 pushups
10 situps

Lämppä leikkiä ja mobility

Harjoitellaan köysikiipeilyä

Tiimitreeni:
40x laatikon ylitystä
40x palloa olan yli
40x Burpeeta
40x rengassoutua

Loppuvenyttelyt

AMRAP 2min

Kohta on kaikilla ojentajat kuin Vin Dieselillä!!

AMRAP 2 min

6 Push Press 40-50%
12 Neutral-Grip Deficit Push-Ups on DB

(keep your hands on the DBs, palms facing each other, chest to the ground between the DBs)

For Time
800m Run
30 DBL DB Squat
7 Rope Climbs
400m Run
20 DBL DB Squat
5 Rope Climbs
200m Run
10 DBL DB Squat
3 Rope Climbs
@2x22.5/15
time cap 22 min

In a team of two complete the following for time with only one working while the other rests:
Row 650 metres
42.5/30 kg thruster, 90 reps
Run 1000 metres
90 pull-ups
Row 1000 metres
90 burpees
Run 1000 metres

Weighted Strict Pull Ups

Banded Pull Ups : 3-2-2-2-2
10+ Unbroken : 4-4-4-3-2

Send Off 3:00

10 x 3 niskan takaa

Practice MU

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.

1) 10 Banded SOTS Pull
2) 3-5 Arch to L-Sit
3) 30sec Wall Sit (loaded anyhow)
4) 5+5 Monkey Press
5) 10-20 Scapula Push-Up

RPE 2-4

Target: concentrate moving well and breathing through the workout. Make every rep perfect!