Metcon (time)

For time:
21 Toes to bar
9 Cluster
15 Toes to bar
15 Cluster
9 Toes to bar
21 Cluster

M: 50 N: 35kg

Timecap: 12 minutes.

Accessory:

Keskiviikon accessoryt jos et ole vielä tehnyt tai:
5 rounds of
1-3 rope climbs
20 1-arm DB row (10/10)

Rest 90-120s between rounds.

Strength (load)

Back squats 8 sets of 4. Every 4:00

Accessory:
4 Rounds of
12 Heavy KBS
2-3 Kneeling jumps

Kesäkkuun wodliiga: parin kanssa

0 - 2 Penkkipunnerrus maksimi toistot A 35/50kg. Seinällekävely maksimitoistot B.
2 - 3 LEPO
3 - 5 Penkkipunnerrus maksimi toistot B 35/50kg. Seinällekävely maksimitoistot A
5 - 6 LEPO

Tulos kaikki toistot yhteensä
,

POST WORKOUT STRENGTH
3x6
Floor Press in Bridge
- Build to a Moderate-Heavy weight and stay at that weight across all sets.
- 8s last week, try to go heavier this week.

"STAND TALL"
PERFORMANCE
FOR TIME
2001m Row/Ski
-Into
9 ROUNDS
11 Deadlifts @70/50kg
11 Box Jumps @61/51cm
11 Kipping Pull-Ups
-Into
2001m Run / 8 x Stairs

---

STAND TALL
FITNESS
FOR TIME
2001m Row/Ski
-Into
9 ROUNDS
11 Deadlifts
11 Box Jumps / Step Ups
11 Ring Rows
-Into
2001m Run / 8 x Stairs

• RPE 9
• Video: https://vimeo.com/861207415?share=copy

Back Squat
1x3 @85%
1x6 @75%
1x3 @85%+
1x6 @75%+

5 sets
6 T&G Deadlift
3-6 Handstand Pushups (in as hard position as possible)

AMRAP15 with partner (YGIG one round):
30sec max cal erg
12 t2b
9 power snatch 42,5/30kg
6 bar over burpee

• REST 5MIN

AMRAP 15 with partner (YGIG one round):
30sec wall sit
12 alt. front rack reverse lunge 42,5/30kg
9 shoulder to overhead 42,5/30kg

deadlift 5x5
"kevyt"

Back Squat
1 x 8 @ 65%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%
Rest 2-4 mins
*No bad reps. Rack the weight before technique breakdown or failure.