60/75-cal ergo
21 back squats (55/85 kg)
60/75-cal ergo
15 back squats
60/75-cal ergo
9 back squats
– tanko lattiasta tai telineestä

Scaled WOD
For time:
30-cal Ergo
21 back squats
30-cal Ergo
15 back squats
30-cal Ergo
9 back squats
– tanko lattiasta tai telineestä

AMRAP 33

One Athlete Air Bike / Echo Bike

Two athletes AMRAP :

40 Dual DB Hang Clean & Jerks 22,5/15kg
30 Burpees Over Dumbbell
60 Dual DB Deadlift 22,5/15kg
30 Toes To Bar
20 Dual DB Thrusters 22,5/15kg
15 Wallwalks

Split & Change as you like

Masters 45+ DB´S : 15/10kg

3 rounds of
20 laying banded hamstring curls
8 bulgarian split squats e/s
20s. ring plank hold

RPE 6

EMOM x 32

1) 6-16 row
2) 2-5 wall walk
3) 6-16 bike
4) 6-10 ttb

Follow the song "Bring Sally Up" (Flower by Moby). When down, rest on hands and stay as a plank (almost touching the ground).

Post time completed without missing a push-up (the song lasts 3:25).

EMOM 18

1 Minute : Kipping Movement ( Pull-Up, TTB, Leg Raise CTB, BMU... ) Same Reps Across
2 Minute : Jump Rope ( Du´s, CrossOvers...)
3 Minute : Rest

Squats EMOM12

1. 5 Back Squats
2. 5 Front Squats

*Fiiliksen mukaan paino. Jos ollut taukoa pitkään raskaista kyykyistä, ota suosiolla kevyemmät painot. Keskity hyvään asentoon! Sama paino molemmissa kyykyissä. Jos teit viime viikolla, niin lisää painoa!

Peskää kädet, niin voi tehdä tarvittaessa pareittain samalla tangolla. :D

On the minute for 16min
1. Sumo deadlift high-pull 50/35
2. Bike erg or echo bike for cal
3. Sit-up
4. Row for cal

*40s work

4 sets of
3 Deadlifts @70-75%
3 Wall Walks (controlled, with 5-10sec Pause at top)

Rest & Recover