Tempo front squat (31x1)
4x6@55-60%

EMOM x 16:00

Minute 1: 10 Strict Chin-ups
Minute 2: 10/arm SA KB Push Press
Minute 3: 10/arm KB Gorilla Rows
Minute 4: 200 Meter Run / Half Stairs / Row or Ski

PARTNER WOD

For time:
100 Double Unders
90 Squats
80 Deadlifts 50/35kg
70 Wall Balls
60 Situps
50 Front Rack Lunges 50/35kg
40 Burpee-Box Jump overs
30 Thrusters 50/35kg
20 Pullups
40 Cal. Bike/Ski/Row
20 Pullups
…
….
90 Squats
100 Double Unders

Every 90s x 7
2 power Snatch (start @ 70%)

For time:

20-18-16-14-12-10-8-6-4-2

DB squat snatches - in the between do 2 wall climbs.

RX´d: 22,5/15

Chin up 5x5

Maastavetoprogressio
Deadlift 1x20 / 2x10

6 viikon maastavetoprogressio (VK 2/6), jossa sarjat ja toistot pysyvät samoina viikoittain, mutta kuorma kasvaa progression edetessä.

Lisää painoa 2,5-5kg viime viikon painoon (45-55%1RM). Käytä jokaisessa sarjassa samaa painoa.

2x2
2x1

-Nousulla raskaaseen

Viikko 8

For time :

Run 400m
15 Ground to Overhead @ 60% OTD heavies weight.

TC 5

20s. On, 10s. Off for 4min
Row as many calories as possible.

"Off" means easy rowing. You don't have to stop on rest period.