5 front squats

ScaledWOD
7 sets for load:
5 goblet squats

WORKOUT (PERFORMANCE)
EMOM x 20 MINUTES
MIN 1 - 200m Run / ½ Stairs
MIN 2 - 15/12 Cal Bike/Row/Ski
MIN 3 - Max Box Jump Step Down @61/51cm
MIN 4 - Rest

---

WORKOUT (FITNESS)
EMOM x 20 MINUTES
MIN 1 - 200m Run / ½ Stairs
MIN 2 - 12/10 Cal Bike/Row/Ski
MIN 3 - Max Box Jump Step Down @51/45cm
MIN 4 - Rest

A) AMRAP 12
3–6-9-12-…
Wall Balls
Box Jump Overs
Burpees

*6x7,5m Shuttle run after each rounds

Rest 3min

B) EMOM 12
1) 13-15/10-12Cal. On a machine
2) 12-16 DB Snatches
3) 30-45sec Plank Hold

Rest 3min

C) AMRAP 12
10 Pull-ups
12 Single Arm DB Thrusters
15 KB Swings

EMOM x 32

1) 6-16cal row
2) 8-16 box jump over
3) 6-16cal bike
4) 8-16 wallball

Harjoitellaan liikkeen kolmea vaihetta varpaat maassa:
Veto
Kääntö
Dippi-punnerrus

3x Max falsegrip leukapito/roikunta tai rengassoudun yläasento
3x 1-4 Negatiivinen dippi

7min AMRAP

10 Devil's pressiä yhdellä kädellä
15 Istumaannousua

3 x 10 + 1 x 10+ @60 %

EMOM 10 – 1 Clean & Jerk @90% of 1RM

Intervals 6 x 30s On/ 30s Off

1) DU
2) Db snatch
3) up&down
4) plank hold

3 SETS x 4 MINUTES AMRAP
2-4-6-and so on...
Hang Power Clean + Overhead @ 43/30kg
Box Jumps @60/50cm

Rest 1:30 btw Sets-
Reset to 2/2 at the start of each AMRAP.

Goal: round of 8+ in each set