AMRAP20 w/ partner, YGIG, divide anyhow:
30 / 27 / 24 cal machine
20 T2B / kipping knee raise
10 power clean (60 / 40)
- rest 60s between rounds

RPE 8

HUOM! Molemmat versiot päivän treenistä voit tehdä kaikilla tunneilla.

As many Reps as possible in 11 minutes of:

14 Dual KB Box Step-Ups 24"/20"
8 Dual KB Push Press
5 Toes To Bars

KB´S 24/16kg
Masters 45+ DB´S 22,5/15kg

4 RFT :

12 Calories ( Bike or Row )
9 Deadlift 80/60kg
6 Bar Over Burpees
3 Chest To Bar Pull-Ups

TC 12

4 sets of
6/4/2/2 Front Squats @75-85%
4-8 Strict Chinups

AMRAP 20:
16/20-cal ergo
2-4-6-8...... Farmers carry (15/22,5kg)
–7,5m out and 7,5m back, each 7.5-m section counts as 1 rep.
– Add 15m (2reps) to the farmers carry each round.

Scaled WOD
AMRAP 20:
10-cal ergo
2-4-6-8...... Farmers carry
–7,5m out and 7,5m back, each 7.5-m section counts as 1 rep.
– Add 15m (2reps) to the farmers carry each round.

EMOM20:
a) 1-2 sets of (deficit) kHSPU / feet on box HSPU / 30-45s wall kick up + 4s negative HSPU
b) 6-10 double kb suitcase deadlift
3-6 double kb hang snatch
3-6 double kb front rack squat
- etsi hyvin liikkuvat, keskiraskaat painot
c) 12/9 cal bike erg / row (alt. every other round)
d) rest

RPE 7-8 / jos HSPUt on tuttua juttua, voit ajaa vähän kovempaa, mutta kuitenkin ylläpidettävää tahtia. Jos vasta opettelet tekniikkaa tai et pysty tekemään montaa toistoa putkeen --> muut pisteet kevyemmin, jotta pystyt keskittymään HSPU:un.

3 rounds of: (15min)
4+4 strict chin up cluster set* @RIR 2
8 DDB strict press @RIR 2

*rest 30s btw cluster sets.
2min rest btw sets

strict chin-up->banded strict chin-up/negative chin-up->seated chin up.

DELOAD WEEK

On the minute for 12min
1. 20-30s rower hamstring curl
2. 30-40s plank hold in rower
3. 40-50s wall-sit hold
4. 40-50s sit-up

Power Snatch double (15 mins)
- Touch and GO
- 3 sec pause @ receiving position
- 5 sets

Front rack Reverse Lunge (15 mins )
5 sets of 3 reps/ side (alternating)
- heavy sets with good form
- work on balance and stability