Tabata 8 minutes:

A) Ring Row
B) Box Dip

6-6-6 of:
BB Bench Press
6RM
90% 6RM 6-6 reps

5min EASY Row/ Run/ Ski/ Bike

5min Act. Mobility
10 Scorpion
5 Crap Holds (3sec hold)
10 Cossack Squats

EMOM 8
1. 12-16 Reverse lunges
2. 8-12 Push-Ups

2min Rest

EMOM 8
1. 20-40sec Hollow Hold
2. 8-12 OHS (Barbell/ stick)

2min Rest

EMOM 8
1. 8-12 Hang Squat Clean (Barbell)
2. 8-12 Dumbbell/ Barbell Biceps Curls

Vaihteluviikko:

25min laadukkaasti

10-15 Selänojennusta boxilta tai GHD
10+10 Yhden jalan mavea KK:lla
10+10 Ristilinkkaria
4-8 Nordic hamstring curl (kuminauha rigissä vartalon ojennuksia)
10 Kulmasoutua
90s kone kevyesti

AMRAP 12:
400/500m row/ski
8 DB squats (15/22.5 kg)
30 double-unders

Scaled WOD
AMRAP 12:
200/300m row/ 500m bike
8 DB squats
30 single-unders

3 Sets

60sec Barbell Bicep Curl (3sec down)
Rest 30sec
60sec DB’s/Light Plates Kick Back (1sec Up Hold)
Rest 30sec
60sec KB/DB Shrugs (2sec Up Hold)
Rest 30sec

Hint: Light weights

Deadlift week3
5x @ 75%
3x @ 85%
1+ @ 95%

4x
3min ON/90sec OFF
Alt. A and B

A) AMRAP of
20 Double Unders
10 Pistols
5 Deadlifts 100/70kg

B) AMRAP of
10/7 Cal.
7 Box Jumps
7 Toes-to-bar

Weighted pull ups 5x4x40%

5x3 Power Cleans @70-75% of 1RM Clean
- Rest 2-3min btw sets