3 rounds for quality
6-8 stiff-legged deadlift (1-2 RIR)
6-8 DB shoulder press (1-2 RIR)

Level 1.
6 rounds for time:
10 wall ball @9/6kg
10 burpee over line

Level 2.
10 wall ball @6/4kg
10 burpee over line

Level 3.
8-10 wall ball @6/4kg
6-8 burpee

Rpe 4.5

TC 12min

Treenin idea on liikkua reippaalla intensiteetillä. Tavoite-
löytää vauhti mitä pystyt ylläpitämään koko treenin ajan. Wall ball paino/toistomäärä pitää olla lähtökohtaisesti sellainen, että pystyt mennä unbroken.

3 x e5m:
4 x 1 1/4 back squat + 4 back squat @ moderate
5+5 tempo* box step down

-> *3s jarruttelu alas, keskity lantion hallintaan

1 1/4 bs:

AMRAP 20

5 Handstand Push-Ups
10 Pistols, alternating
15 Pull-Ups

3 rounds
10-15 reps of each
abmat sit ups
tuck ups
supermans

For time
2 Rounds of D.T
3 Rounds of Cindy
2 Rounds of D.T

Cindy - 5 Pullups + 10 Pushups + 15 Squats
D.T - 12 Deadlifts + 9 Hang Power Cleans + 6 Jerks 70/50kg

40min for Q:
20/14 cal ergo @75% effort
20 alt. goblet front step lunge
5/5 single arm turkish sit up
10 ring row

2min rest between rounds.

Rpe 3-3.5 Vauhti ja painot huomioiden rpe.

AMRAP 7

1-2-3-4-5...Etc
Burpee Pull-Ups
15 Calories Machine

Tempo Back Squat 31X1
3x8 @ moderate all sets

Tempo 3 down, 1 pause at bottom, fast up, 1 pause at top
RPE 6

AMRAP 30mins with a partner: (You Go, I Go)
30 Wall balls
20 USA Swing @32/24kg
10 Bar Muscle-ups or Strict Pull-Up (CTB if possible)
20 Squat Cleans @60/43kg
30 Calorie Row/Bike/Ski
*One person works. Split as desired.
GoaL: 4+rounds