Maastaveto 6x1x65%
Kyykky 4x6 ("normaali kyykky", ei box)
Työntöveto / Korkeaveto 3x4
Reverse crunch´es 3x max

A: E2M for 20min
1: Practice Hand stand
Beginner:
3x wall climb, 10sec lockout each rep
Intermediate:
30sec nosee 2 wall toe taps
Advanced:
30sec partner assisted free standing hand stand
2: Build up to 3rm weighted pull up
Use the time you have left each round to warm up your ohs and kb swing.

B: Partner wod
Row 500/400m each partner Wall sit*
And then
50 ohs 35/25kg partner hanging
And then
50 Kb swing 24/16kg, partner in plank
And then
Row 500/400m each partner Wall sit*
*If Wall sit is broken before the rowing is done 10 Burpee penalty.

16' E4MOM:
200m Run
20 DB Snatch (22,5\15kg)
20 DB Overhead Lunges (22,5\15kg)

• 6 Min EMOM of:
BB Clean & Jerk
1st & 2nd Min
95% Heavy 1-1 rep
3rd & 4th Min
90% Heavy 1-1 rep
5th & 6th Min
85% Heavy 2-2 reps
Le percentuali sono riferite alla singola pesante (Heavy) di Clean & Jerk precedente.

AM: 60 min
Aerobic work
4 x 15 min: bike, ski, row, bike
HR 127/150

PM: 130 min
Warm up + COS 20 min

*1.HSW *
- 10 m

2.Ring muscle up kipping tecnique
A.
- Drills
- MU 3x1 + 7x2

B.
- Max reps Kipping MU: 4-5 sets
- 6x3
- MU x 35

3.Jerk
A. Lifting technique primer
Push press + Split jerk
- 3x3+3 @ light weight

B. Push jerk + Split jerk
Heavy 1+1 for the day

C. Push jerk + Split jerk
3x1+1 @ 85% of today's max

4.Accessory
A. Half kneeling KB Windmills 3x10+10 - 1x10+10

AMRAP6
6 v-up
6+6 legs over DB
6 floor thruster+ push up
6 crunches

Deadlift
On the Minute x 8:
2 Repetitions

Conditioning
AMRAP 18:
20 Deadlifts (225/155)
10 Chest to Bar Pull-Ups
20/15 Calorie Assault Bike
10 Chest to Bar Pull-Ups

Midline
3 Sets, Not For Time:
20 GHD Sit-Ups
20 Weighted Hip Extensions
20 Glute Bridges

Clean & Jerk: Build to a 1RM in 10 sets. Rest 2:00
- sets of 3-2-1-1-1-1-1-1...
- Option: Technique work performing 8 x 2

3 x max

Monday 19th
Warm up
3 rounds
30 jump rope
5 inchworms
10 walking lunges

Back rack forward lunge
E2MOM x 5
10 reps (5 each side)
Staying at the same weight

WOD
500m row
20-15-10-15-20
Push ups
Walking lunges
1000m bike