24min EMOM:

1) 10 Double Russian KBS
2) 10 Double KB C&J
3) 10 KB Thruster
4) 10 KB Squat
5) 10m Walking Lunge
(overhead/front rack/farmers
carry)
6) rest

RPE 3 to 4, go by feel
Choose the loading to fit your
deload week.
Tailoring Options:
Decrease the number or rounds:
4→ 3 or 2
Use light KB or single KB

Lämmittely ja mobility

Harjoitellaan tempausta

21-15-9
Leuka
Thruster

Loppuvenyttelyt

Stepperin päällä maaten. Lepää 1min sarjojen välissä.
Merkkaa käsipainojen yhteispaino tulokseksi.

All same

Workout is 6 rounds of 5 minutes, with 1 min break between

Every 5 minute "Window" starts with 24 cals on Assault bike and then as many reps as possible following the rep scheme below:

1 Round is:

• 12 Bar facing burpees
• 9 Deadlifts
• 6 Hang Power cleans
• 3 Push presses
• 9 Deadlifts
• 6 Hang Power cleans
• 3 Push presses

Score is total reps performed, 1 cal = 1 rep

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(20)
On the 5:00 x4
400m run
1:00 min plank

Finisher
50 flutter kicks
1:00 quad stretch

Ennen wodia nousu 1+3 raskaahkoon. (Päivän kunnon mukaan)

Lämmittely ja mobility

Harjoitellaan rinnallevetoa

10 min AMRAP
20m farmarikävely
10 ilmakyykkyä
20m farmarikävely
10 burpee

Loppuvenyttelyt

• Recovery Walk: 3-5 Minutes, nasal breathing only. *hold your breath for 2-5s and nasal breath for 10 seconds.
• Shoulder IR Pails/Rails

4 x tabata
1) v- up/ sit up
2) split jump
3) plank
4) up&down