"NAUGHTY OR NICE"
IN TEAMS OF 2.
EMOM x 32 MINUTES*
MIN 1 - :50 Max Cal Row/Bike/Ski
MIN 2 - :50 Max Burpees
MIN 3 - Max Team Deadlifts
MIN 4 - Rest

*P1 will start on MIN 1 & P2 will start on MIN 2. Partners then switch Row & Burpees. MIN 3, Team completes max Deadlifts on same bar, one athlete working at a time. MIN 4, Team Rests.
- Deadlift aim for 15 reps total per round
- RPE 9
- Video: https://vimeo.com/893663863?share=copy

For time:
1000m row

All out effort!

Voimatempaus 32kg asti
Tempaus allepudotus 39kg asti
Tempaus 39kg asti, 37kg kyykkyyn
Työntö 40kg asti

Complete as many calories as possible in 10 minutes of

• 50 alternating dumbbell snatches
• 50 alternating dumbbell lunges
• Max calories on the rower

♀ 50-lb dumbbell
♂ 75-lb dumbbell

Warm-up:
3x
15/12 Calories row
20 Cossack squats
10 Sotts press BTN
6+6 1-Arm OHS
3 High box jumps

A) OHS

3x6 “Bamboo OHS”.
*Bamboo OHS painot laitetaan roikkumaan kuminauhoilla. Tarkoitus on vahvistaa valakyykkyyn tarvittavia tukevia lihaksia. Käytä tätä primerina muille kyykyille.

5 @ 58%
2x4@ 63%
2x3@ 70%
5 @ 58%

B) Push press & Shoulder press

Push press
8 @ 64%
8 @ 66%
6 @ 72%
3x4 @ 79%

Shoulder press, 6 x 4 @ 90% (4RM)

C) Accessory:

Strict banded pull-ups, 5 x 15.
*Leuat tiukkoina ja isoissa sarjoissa. Enintään 1 lepo sarjassa, muuten lisää kumpparia.

---

Reverse hyper, 4 x 12 - moderate

Back extension on GHD, 4 x 15

---

3x
1:00 plank hold with feet on rower
15m+15m 1-arm suitcase carry

For Time:

800m Row
20 Burpee Box Jumps (24”)
10 GHD Sit-Ups
5 Man Makers (12x2)
600m Row
20 Burpee Box Jumps
10 GHD Sit-Ups
5 Man Makers
400m Row
20 Burpee Box Jumps
10 GHD Sit-Ups
5 Man Makers

Back Squat

3 sets x 5 reps @ 70% (80kg)

– Rest 90 sec between sets

10 rounds for time
8 Kb goblet squat clean @24/16kg
10/8 cals machine
12 KB Hang Snatch @24/16kg (6/6)
14 alt. V-up (7/7)
Timecap : 35 mins

A:
snatch pull + hang power snatch + power snatch 5x1 @70% of power snatch

B:
Jerk dip&drive practice drills

C:
Split jerk from rack 8x2 @moderate weight, tecnique focus

2-3 rounds:
4min ON /1min Off
1) bike
2) row
3) echo
4) ski
Target HR zone - PK 1-2