3 ROUNDS FOR TIME
500m Row/Ski/1000m bike
30 Sit-Ups
10 Front Squats @85/60kg sc@60/43kg
RPE 9
Time Cap 20:00

Front Squat

3 x 2 @ 90 - 95% 2RM
3 x 1 @ 95-100% 2RM

Before each set 2 High Box Jumps

Go Every 3:30

3 rounds
10 stiff legged deadlift (2-3 RIR)
10 seated DB shoulder press (2-3 RIR)
Rest 1,5min

2 wall walks
2 deadlifts (90/140 kg)

Scaled WOD
AMRAP 8:
2 inchworms + push-up
2 deadlifts

4sets

8 Sumo Deadlift High Pulls

A) For time
15-12-9-6 ring dip
80-60-40-20 double under

B) Accessory
On the minute for 9min
1. 15-25s ring support hold
2. 15-25s ring bottom hold
3. Rest

AMRAP 5
30 Double Unders
8 Double DB/KB Clean & Jerk 2x20-25/12-16kg
12 Toes-to-bar

Rest 3min

In a 5min Window
50/40 Calories
+
AMRAP in the remaining time of
2 Wall Walks
4 Burpee-Box Jump Overs

Paused Overhead Squat ( 1-2 Sec ) + Overhead Squat

6 x ( 1 + 2 ) Building

Go Every 2:30

Front Squat

5 @ 60%
4 @ 65%
3 @ 70%

After each set 3 fast Box Jump

5 x 2 @ Build in 2RM

Go Every 3:30

RX:
EMOM20
1. 2-5 Bar MU
2. 6-10 Strict HSPU
3. 8-12 T2B
4. 40-60 DU
5. Rest

Scaled:
EMOM20
1. 2-4 Jumping Bar MU or 5-10 Kipping Pull up
2. 6-10 Pike push up
3. 8-12 Leg raises/knee raises or ring T2B
4. 20-30 DU or 40-60 SU
5. Rest

Huom!
Treenin idea on kehittää liikkeiden taloudellisuutta, kapasiteettia sekä HSPU liikkeen strictiä voimaa. Sarjat pitää olla suht haastavia, mutta liikkeiden tekniikka täytyy säilyä. Sarjoja ei tarvitse tehdä UB vaan voi rikkoa esim kahteen settiin.