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

15min:
3-pos snatch (high hang-hang-start) @50-65%

Huom! 15min aikaa harjoitella kolmen position tempausta.

For time:

400m run
20 hang power snatch@40/30kg
15 burpee over bar
20 hang power snatch@40/30kg
400m run
.
.
For time:

500/400m machine
20 hang power snatch@40/30kg
15 burpee over bar
20 hang power snatch@40/30kg
500/400m machine

Power clean & jerk waves
3/2/1 reps @70%+
3/2/1 reps @75%+
3/2/1 reps @80%+

Start every wave with bigger weight

E3MOM x6:
4 back squat @80% / ~1RM Front squat / RIR ~2
- samat painot kuin viimeksi kovalla viikolla, mutta pidemmät levot

Strength:
Back Squat
10x 3

“2min
(use the same load that used 28.1. for 5×5 back squat)

Karkeloitsijat:
5×3 Back squat (räjähtävä)
5×3 kipping pull-up / c2b (räjähtävä)

Find heavy 3rep weighted pull up in 10min

Scaled max reps body weight pull up