e3m x 3: @ easy weights
6-8 *cyclist goblet squat @ RIR 3-4
8-10 standing band woodchop / per side
*2s down
band woodchop:

EMOM 20

1 Minute : 12 Wallball Shots
2 Minute : 6 - 10 Elevated Ring Rows
3 Minute : 25 Double Unders
4 Minute : 18/15 Calories Row
5 Minute : Rest

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 4×5@70%, 5+@70% 2-3 reps left, sp-%, rest btw sets 2min

For reps

• 100 rope climbs
• 100 dumbbell squat snatches, alternating
• 200 rope climbs
• 200 dumbbell squat snatches, alternating
• 300 rope climbs
• 300 dumbbell squat snatches, alternating

♀ 35 lb ♂ 50 lb

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, sp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, sp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

AMRAP30 in teams of 3, YGIG, divide reps anyhow:
24 STOH
24 C2B / pull up / jumping kipping pull up
- rest 60s
36 hang power clean
36 (elevated) push up
- rest 60s
48 deadlift
48 air squat
- rest 60s

Jos osa joukkueesta haluaa tehdä WOD- ja osa EASY-version --> WODin tekijät tekee enemmän (esim. 10-12, 15-20, 20-25) toistoja per liike, jolloin EASYn tekijän lepoaika vs. työaika lähenee EASY-versiota.

Reps

100 rope climbs

100 dumbbell squat snatches, alternating

200 rope climbs

200 dumbbell squat snatches, alternating

300 rope climbs

300 dumbbell squat snatches, alternating

♀ 35 lb ♂ 50 lb

OPTIONAL COOL DOWN
FOR QUALITY
1:00/1:00 Quad Roller
1:00/1:00 Pec Roller