3RM

*Nousu päivän parhaaseen.

DELOAD WEEK

A) On the minute for 12min
1. 3 front squat @60-70%1RM
2. 40s row

B) 4 rounds
40 double under / 60 single under
30-40s wall sit hold

You go / I go full rounds

• Aim for HR zone 1-3
• Scale and rest as needed
• Low intensity and steady pace

EMOM 20min:
1. 6-10 strict K2E + 10 shoulder taps
2. Erg
3. 1+1 turkish get up + hollow/tuck hold
4. Erg

Rest 2min between EMOMs

EMOM 20min:
1. Erg
2. 6-10 sandbag clean
3. Erg
4. 10-14 slamball

• optional cooldown: tabata / 5min easy pace erg

EMOM x 20

1) 8-16cal row
2) 5 stoh

45 chest-to-bar pull-ups
30 shoulder-to-overheads (40/60 kg)

ScaledWOD
For time:
45 ring rows
30 shoulder-to-overheads

Push jerk 5 x 3 – 80% of 1RM

1. 10 barbell bent over row
2. 10 2x db or kb strict press
3. 15 box jump overs
4. 10-15 push ups

Partner AMRAP 30

30cal row
30 sit up
20 s.a Db hang squat clean @22,5/15kg
20 up& down

( I go You go)

5 Rounds,
start new round every 2nd minute

12 Deadlifts
9 Hang Power Cleans
6 Jerks
3 Bar over Burpees

Start with moderate weights, and add if it feels possible, aim for unbroken rounds

Mobility, Shoulders & Arms