Emom 40

1) 6-12 Boxin ylitystä
2) 10 KP-tempausta
3) 10-17 Cal
4) Lepo

2-4-6-8… etc.
Box jumps (51/61 cm)
Handstand push-ups

scaled WOD
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps
DB shoulder presses

Vaihteluviikko

3x
3-5 Rengasdippiä (V2)
8+8 Arnoldś press istuen tai kyykystä

• Kumpparimobbailu rintalihaksille ja latseille

Find 2RM in 20 minutes

EMOM x 8-12
1) machine
2) 10 air squat + 10 sit up + 5 box jump
3) machine
4) 10 ring row + 10 push up + 5 box jump

Baby Grace

30 Clean & Jerk 42,5/30kg

TC 5

Push Press
8x2r @ 60%
1min Recovery

4x
New every 4th minute

15-20/12-15 Cal.
9 Burpee-Box Jump Overs
6 Power Snatch 50/35kg

A) Power clean & jerk
For time: 4-3-2-1 @55/60/65/70%1RM
Rest 3min
For time: 4-3-2-1 @60/65/70/75% 1RM

*Focus on good technique on the reps

B) 2x Tabatas (8x 20s on / 10s off)
1. Plate overhead carry
2. Hip thrust hold (weighted)

PERFORMANCE

3 x 6 MINUTES; Rest 1:30
4 Kipping Pull-Ups
6 Hand Release Push-Ups
8 DB Goblet Alt. Lunges (50/35lbs)
12 Sit-Ups

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FITNESS

3 x 6 MINUTES; Rest 1:30
4 Jumping Pull-Ups / :20 Chin Over Bar Hold
6 Push-Ups / Incline Push-Ups
8 DB Goblet Alt. Lunges (moderate)
12 Sit-Ups

• Restart at the beginning of each AMRAP.
• RPE 7
• Video: https://vimeo.com/919078546?share=copy