B1 Pendlay Row 3x10, 2 RIR
Rest 1min

Thruster 2 RM

selvitä 2 toiston maksimi kilot

aika 20 min.

Hang clean 6x2x70%

1) HSW drills of coach's choice
- drillejä aloittelijoille ja konkareille

2) E2MOM x10, alt. between a & b:
a) monostructural
b) HSW drill of choice
- koneella sellainen tahti, että HSW:t pysyy kasassa ja voit keskittyä uuden opetteluun / liikkeen haastamiseen

ADVANCED - E2MOM x10, alt. between a & b:
a) 15/12 cal machine + 10 burpee
b) 10-20m HSW (min. 5m pätkissä) / 2 x HSW ramp / 2 x 10m HSW w/ 1-2 pirouettes

russian KB-swings
SA Russian KB swings
KB-snatch

e90s x 6:
4 deadlift @ RIR 1-2

400-m run (5 rounds)
40 DB bench presses (15/22.5 kg)
400-m run
40 ring push-ups
400-m run
40 hand-release push-ups
400-m run

Scaled WOD
For time:
240-m run (3 rounds) 20cal ergo
20 DB/KB floor presses
240-m run (3 rounds) 20cal ergo
20 push ups (matala tanko)
240-m run (3 rounds) 20cal ergo
20 worm push-ups
240-m run (3 rounds) 20cal ergo

3x
4min ON/2min OFF

A.AMRAP of
10x7,5m Shuttle Runs
10 KB Swings (heavy)
10 Box Jumps

B. 40/30 Calories
+
AMRAP in the remaining time
1-2-3-4-... Deadlifts 100/70kg
1-2-3-4-... Bar Facing Burpees

C.AMRAP of
12 Toes-to-bar
6 Handstand Pushups
3 Wall Walks

DELOAD WEEK

A) Weighted strict pull up
5 x 5 @ heavy / rest 2 min

B) 3 rounds for time
30 kettlebell deadlifts 32/24kg
20 sit ups
10 kettlebell swings

work up to 10RM of push press