Emom 12
1) 8 DBL DB thrusters 2x 25/17.5kg
2) 12 cal assault bike
3) rest

Back rack lunges

5 sets of (6+6)

Go every 2:30

"Fight Gone Bad"
3 rounds EMOM for reps:
1) Ski
2) AMSU
3) Goblet squats
4) K2E
5) Rest

Wodliiga

1.
10-8-6-4-2
Cossack Squat @16/24
Goblet squat 3 sec paused at the bottom @16/24
Rest: 20 x sit-up

2.
Wod - stacking
Russian swing @16/24
Air Squat
Alt Dead Snatch @16/24
Jumping Lunges
Push-Up

50-60 minuuttia peruskestävyys treeniä.
Kävelyä, hölkkää, hiihtoa tms.

A,
Split Jerk Walk Out 5x3

Use the same weight for each set.
Rest as needed between sets.
105% 1RM Split Jerk

B,
Split Stance Press 12-12-12

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
Open 18,2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squat, 22,5/15kg
Bar Facing Burpee

Open 18.2A
Clean : 1 rep max

Time cap: 12 mins (to complete both 18.2 and 18.2A)

D,
For quality:
3x 20 Reverse Hypers, pick load
Banded Plank Hold, 3x 45 secs

3x 15-20 Reverse Hypers

For time:

50-40-30 Dumbbell Deadlifts 22,5/15kg´s
5-4-3 D-Ball Carry Lengths 60/40kg ( 1 toisto 15m )
15-12-9 HSPU

TC 15

A,
Single Leg Box Step-up, pick height : 4x16

Rest as needed between sets.
4x 8 reps/side

B,
Teams of 2 - 10 rounds for max reps of:
Partner A:
7 Shuttle Runs, 10 m
Partner B:
max rep Row Calories
Complete in teams of 2; 10 rounds each.

Work together to accumulate max cals on the rower and finish the workout as quickly as possible. Complete until BOTH have completed 10 rounds of the shuttle run and row portion.

C,
3 rounds for quality of:
5 L/5 Rx [ 1 Single Leg Dumbbell Deadlift + 1 Arnold Press ], pick load
5 L/5 R Side Plank Reach Throughs

Single Leg Dumbbell Deadlift + Arnold Press- light

Rest as needed between rounds.

Warm up

A) 4-6min easy erg

B) Warm up sets for reverse lunge & bench press
(for example: 3x 6-8)

Workout

A) 3 rounds
12 back rack reverse lunge (alternating legs every rep)
8-10/side one arm supported DB row
Rest 2min

B) On the minute for 9min
1. 8 bench press @60-70%
2. 10-12 straight arm banded pull-down
3. Rest

C) Hip extension hold TABATA
8 rounds: 20s work / 10s rest