Wod
8 min amrap
10 Power clean 62,5/45kg
10 T2b
10 Wall ball

Wide Stance Box Squat: 6 x 3 @70% of Back Squat, every 60s.
- Box @ parallel
- If no recent max use moderate load - Feel something, but good bar speed

Build to Heavy Set of 5

3 rounds for quality

1-5 ring MU
25 hollow rocks
50-100 DU
1 min rest

Scale MU to
5-10 kipping chest to bar pull up (OH grip)
5-10 kipping ring dip

3 rounds

50 DU

15 pull ups

15 push ups

Optional Accessory

CONDITIONING
EMOM x8
1) Airbike 7-15cal
2) 5 Medball Clean + 5 Wallball + 5 Burpee

RPE 4, very heavy breathing.

CONDITIONING (1/3)

EMOM x10
5 Power Clean@60-70% of 1RM + 5 Box Jump

Overall RPE 4

These are on the same minute.

Target: you should have 30+ sec to rest on each minute. If not, tailor the loading or rep scheme.

4 x Every 4 min

9 Chest to bar pull ups
12 Thrusters (43/30)
15 bar over burpees

Then rest the remaining time

AMRAP 17, with partner. Perform synchronized

100 Sit ups
100 Air Squat
50 push ups
50 Toes to bar
20 hang power clean 40/25kg

Lepo viikko. Keskitytään rentoutumiseen, syömään hyvin ja nukkumaan. Syksyn flunssat tuntuvat olevan käynnissä joten huolehditaan vitamiinien saannista joko nauttimalla kesän marjoista tai ottamalla vitamiinit purkista.

Back squat

2 x 3 x 70-90%/1RM
2 x 2 x 85-100%/1RM
2 x 1 x 95-105%/1RM