E3MOM x5:
3+3 front rack step back lunge
5 front squat
- RIR 1-2 viimeisellä sarjalla

3 kierrosta

6-8 lattiapenkkipunnerrus, tempo 31X0
8+8 kulmasoutu tuettuna käsipainolla, tempo 20X2

1min lepo

Käsilläseisonnassa jalan irrotus seinältä ja hidas lasku, vuorotellen jalat 3x3/3

3 kierrosta
50 tuplanaruhyppy
25 thruster 20/15kg

Aikaraja 10min

17min alkavalla minuutilla

1min 7,5m sukkulajuoksu
1min istumaannousu
1min ilmakyykky
1min etunojapunnerrus
1min laite
1min lepo

3 kierrosta tangolla

3 maastaveto
3 korekaveto riipusta
3 raaka rinnalleveto
3 etukyykky

16 min alkavalla min

1min soutu
1min seinäpallo
1min yleisliike boksihyppy yli
1min lepo

Partner WOD

A. 6 min of I Go - You Go
10 Wall Balls
5 Pushups

rest 2min

B. In a 8min window
Run 400m together
+
Max Cal in the remaining time

rest 3 min

C. AMRAP 26
100 Squats
90 Sit-ups
80 KB Swings
70 Back Extensions
60 DB/KB Reverse Lunges
50 Toes-to-bar
40 DB Snatches
30 Handstand Pushups
20 Pullups
10 Wall Walks

5-5-3-3-1-1
Deadlift
– Start at 75% of 1-rep-max.
– Build to a 1-rep-max deadlift.

Scaled WOD
For load:
5-5-5-5-5
Deadlift
– Find a slightly challenging load and
stay there for all 5 sets.
– Work on mechanics and safe,
efficient movement.

Partner WOD

A) AMRAP 9
30 Wall Balls
30 Calories Bike
30 Box Jump Overs

Rest 3min

B) AMRAP 9
10 Pullups
20 Pushups
30 Situps
40 Squats

Rest 3min

C) In a 9min Window
Run 800m (together)
+
Max Calories Row in the remaining time

Rest 3min

D) AMRAP 9
30 KB Swings 24/16kg
30 Toes-to-bar
30 DB Hang Clean & Jerk 22,5/15kg