21-15-9 for time
Pull-up
Deadlift 70/47,5

For time

30-20-10
wallball
15-10-5
pull up

4 Rounds x Every 4:00

10 Pike Push-Ups ( Deficit )
10 Front Raise
12 Bicep Curls, alternating

E2.30M x 4

6 deadlift V.1-2

Huom! Huomio toistoreservi. Hallitut TNG toistot.

3RM (3-4 yritystä)

-lisäpaino tai kumpparisäätö

RX
For quality:
AMRAP6
3 strict chin up
7 wall ball @9/6kg

Rest 3min

AMRAP6
6 push up
6 alt db snatch @22,5/15kg

Rest 3min

AMRAP6
10 hollow rock
30 DU

Scaled
For quality:
AMRAP5
3 strict banded chin up
7 wall ball @6/4kg

Rest 3min

AMRAP5
6 push up
6 alt db snatch @20/12,5kg

Rest 3min

AMRAP5
10 hollow rock
20 DU

Huom! Treeni laatua vastaan!

10min:

Find heavy 2/2 rep max of turkish get up

Huom! 10min aikaa nousta raskaaseen turkkilaiseen ylösnousuun. 2 toistoa kummallekkin puolelle.

BENCHMARK
For time:
50 pull-ups
400-m run
21 thrusters (30/42,5 kg)
800-m run
21 thrusters
400-m run
50 pull-ups

Scaled WOD
For time:
25 jumping pull-ups or ring rows
200-m run
15 thrusters
400-m run
15 thrusters
200-m run
25 jumping pull-ups or ring rows

AMRAP 8
2-4-6-8--….Pistols
4-8-12-16-... Deadlifts 80/60kg
8-8-8-8-…. Box Jumps

PERFORMANCE

AMRAP x 10 MINUTES
15 Box Jumps (61/51cm)
10 Russian KB Swings (24/16kg)
10 Burpees

---

FITNESS

AMRAP x 10 MINUTES
10 Box Jumps (Low)
7 Russian KB Swings (Light to Medium)
7 Burpees

• RPE 7
• Video: https://vimeo.com/907716239?share=copy