Level 1.

EMOM16
1. 3-4 wall walk
2. 10-12 feet elevated ring row
3. e30s x 1 set of t2b
4. rest

Level 2.

EMOM16
1. 2-3 wall walk
2. 10-12 ring row
3. e30s x 1 set of t2r
4. rest

Rpe 3-3.5

Skaalaukset: wall walk - kulma - box walk up to pike ring row - kulma t2b - leg/knee raises

EMOM 16
Min 1: 15-18/10-13 Cal
Min 2: 1 Round of Snatching Chief*
Min 3: 12-20 Box Jump Overs
Min 4: Rest

Snatching Chief*
3 Power Snatch 60/40kg
6 Pushups
9 Squats

2,000-m row

Distance, substitutions
2,000-m Echo bike,
4,000-m C2 bike,
1,600-m run,
2,000-m ski

For time
50 DB snatch 22,5/15
40/32 cal row
30 burpee over rower

Max reps unbroken ring muscle-ups.

3 rounds for quality
10-12 stiff-legged deadlift (3-4 RIR)
10-12 DB shoulder press (3-4 RIR)

Frontrack Lunges ( Backward )

2 x ( 4 + 4 )
2 x ( 3 + 3 )
2 x ( 2 + 2 )

Rest 2:00 - 2:30 Between sets.

DELOAD WEEK

A) On the minute for 9min
1. 20s chin-over pull-up bar hold + 20s active bar hang
2. 40s wall handstand hold (or free HS hold)
3. Rest

B) 4 rounds (30s on / 30s off)
1. Handstand walk or wall walk
2. Burpee pull-up
3. Alternating v-up

3 x 4min amrap/ rest 2min between sets

2 legless or challenging rope climb
20 alternating db snatch
30 du

Every 3:30 x 3:

6-8 barbell hip thrust @ RIR 3-4 (21X1)
8-10 DKB cyclist squat @ RIR 2-3 (20X0)

Every 3:30 x 3:

6-8 1-arm DB row @ RIR 2-3 (21X1)
8-10 Medball DDB bench press @ RIR 2-3 (20X0)

AMRAP 8 for quality:
8 KB side bend + 15s carry (L)
8 KB side bend + 15s carry (R)
15-20s ring row top hold
6+6 half kneeling banded woodchopper

-> keskity liikkeissä tempoihin
-> muista jättää varoja seuraaville viikoille!
-> DB row boksin päältä
-> kuulat eturäkissä