Front squat

4x6

E3MOM / 2-3 RIR

3 rounds
6-8 tempo ring dip (2020)
6-8 barbell bent over row (2-3 RIR)
Rest 1,5min

Find your 3RM for hang clean.

Frontsquat 5x5

Workout Of the Day = Päivän treeni

Partner WOD “I GO, You Go”

AMRAP 16min

20cal Ski
20 DB Snatch
20 Push-Up
20 Box over Jump

Score = total repetitions

10x
Snatch + Hang Snatch + Overhead Squat

Front Squat 5x2 @75-85%

Rest & Recover

3 kierrosta

6-10 dippi boksien välissä
6-8 takareisikoukistus soutulaitteella
10-12 vipunosto takaolkapäille

Tee liikkeet rauhassa läpi ja pidä 2 minuutin tauko ennen seuraavaa kierrosta

3 Rounds in 3 minutes Window :

Row 500/450m
Bike 1000/900m
Run 400m ( Echobike 25/20 Calories )

3 Rounds in 2:30 Window :

Row 500/450m
Bike 1000/900m
Run 400m ( Echobike 25/20 Calories )

( Row 500/450 in 3 min, Bike 1000/950m in 3 min, Run 400 in 3 min... etc.