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

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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

WORKOUT (PERFORMANCE)
AMRAP x 15 MINUTES
100 Double Unders
30 Kipping Pull-Ups
15 Power Cleans (85/60)

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WORKOUT (FITNESS)
AMRAP x 15 MINUTES
200 Single Unders
30 Ring Rows
15 Power Cleans @ moderate

• RPE: 7
• Video: https://vimeo.com/901063248?share=copy

Shoulder press 8-8-6-6 @60-80% 1RM
Go every 3min

2x4 80-85%
1x8 -10-20kg

20min

20-30s käsilläseisonta
3-6 varpaat tankoon tiukkana
300/400m Juoksu

Tasaiseen rauhalliseen tahtiin

BB Front Squat 4x12

Three grip Bent DB Row 4x4/
Pronated - Neutral - Supinated

Overhead Band Pull Aparts 4x10

3:30 minute sets
18 minutes

Up to heavy in 15min:

1 Power snatch + 1 hang squat snatch + 1 OHS

Huom! Noustaan raskaaseen, mutta tekniseen painoon! 1-2min levot sarjojen välissä.