25min laadukkaasti

8-10 Delfiiiniliike renkaissa
8-10 Serratus-punnerrus tangolla kuppiasennosta
10-15 Selän ojennusta boxilta tai GHD
20 Vatsakiertoa
90s kone tai hölkkä

3 rounds (you go, I go)
6 strict pull-up
6+6 DB one arm push press 22.5/15

Straight into

3 rounds (you go, I go)
12 pull-up
6+6 DB one arm push jerk 22.5/15

WORKOUT (PERFORMANCE)

EMOM x 12 MINUTES
MIN 1 - 12/10 Cal Bike/Row/Ski
MIN 2 - 15 Unbroken Wall Balls (20/14)

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WORKOUT (FITNESS)

EMOM x 12 MINUTES
MIN 1 - 10/8 Cal Bike/Row/Ski
MIN 2 - 12 Unbroken Wall Balls @ light or low

• RPE 8
• Video: https://vimeo.com/901063645?share=copy

2-2-2-2-2
Hang squat cleans

Scaled WOD
For load:
4-4-4-4-4
Hang squat cleans

A) Hang snatch waves
3/2/1 reps @70-80%
3/2/1 reps @75-85%
3/2/1 reps @77+ %

Start every wave with bigger weight

B) Accessory 2 rounds
15-20 banded triceps
15-20 banded biceps
10-15 lateral raises

3x 6-8

Penkkipunnerrus käsipainoilla V2
Rengassoutu
Ulkokierto kylkimakuulla

Shoulder Mobility

20 Minutes Of :

20-30 Banded Ab Crunch
10 Snap To Hollow
40m Farmers Carry, AHAP
1:00 Plank Hold

Power clean x 3 OTM 10min
high hang, hang, floor

RX:
AMRAP8
2-4-6-8-10...
Wall ball @9/6kg
Power clean @50/35kg
Bar over burpee

Scaled:
AMRAP8
2-4-6-8-10...
Wall ball @6/4kg
Power clean @40/30kg
Bar over burpee

RPE 4.5