DELOAD WEEK

Partner chipper
For time
200 double under
80 cal row
60 toes to bar
40 air squat (syncro)
60 one arm DB hang clean & jerk 22,5/15
80 cal row
200 double under

Split reps with partner

Front squat 3 x 8 rep

Partner wod for time

A. 10 rounds: YGIG (5 each)
5 x squat clean @60/42,5kg
7 x pull up (Sc: jumping pull ups)

-Rest 90s.-

B. 10 rounds: YGIG (5 each)
5 x thrusters @50/35kg
10 x pistol squats, alt. (sc: box/bench)

-Rest 90s.-

C. 10 rounds for time: YGIG (5 each)
5 x devils press @2 x 22,5/15kg
7 x wall ball @13/9kg (Sc: lighter med.ball, but higher target)

TC: 35 min.

1x [ 2 Power Clean + 1 Push Press ]

12 min to build to today's heavy 2+1.

Drop and go.

21 front squats (55/85 kg)
200m 2DB/KB farmers carry (15/22.5 kg)
15 front squats
150m 2DB/KB farmers carry (15/22.5 kg)
9 front squats
100m 2DB/KB farmers carry (15/22.5 kg)

SCALED WOD
For time:
15 front squats (15/20 kg)
100-m double-DB farmers carry (5/7.5 kg)
12 front squats
50-m double-DB farmers carry
9 front squats
50-m double-DB farmers carry

AMRAP 45, Med Komppis

Athlete A ) Row

Athlete B ) 1 Round of :

14 Bicep Curls, Alternating
5-10 Ring Dips
1:00 Plank Hold
8 - 12 Banded Pull-Ups

BMU practice for 15min
.
.
EMOM x 18
1) machine
2) 1-5 bmu / jumping bmu etc..
3) 10-30s hollow hold

3 Rounds for load and Quality
- 8/8 Back Rack Reverse Lunges
- 8-12 Pushups
- 12/side DB/KB Bent over Rows

30min, joka toisella alkavalla minuutilla 3 x takakyykky

EMOM8

1 chin up V.2-3

Jokainen toisto mahdollisimman räjähtävästi.