EMOM 12

1 Minute : 8 Rower Slide to Pike
2 Minute : 0:20 + 0:20 Kopenhagen Holds
3 Minute : 5 + 5 One Leg GTOH
4 Minute : 20 One Leg V-Ups

1RM

Päivän paras!

6 rounds

In 90s
10 toes to bar
8 bar over burpee
AMRAP overhead squat 50/35
90s rest

For time

42-30-18
DU
21-15-9
hang power snatch @40/30kg

Power Clean
Build to a heavy 2 over 6 sets. Rest 2:00 between heavy sets.
– Sets of 4,3,2,2,2,2
– These are not Touch N’ Go, reset between reps

E2.30M x 4

6-8 strict chin up V.1-2

Skaalaukset: Low bar chin up/banded

5 rounds for time with partner

A) 1 round
50 double under
20 DB hang snatch 22,5/15
10 burpee over DB

B) Max calorie row

*Result is time + total row calories

DELOAD WEEK

90s on / 90s off for 4 rounds

Buy in 35 double under / 50 single under
Then rest of the time
AMRAP: 1 wall walk + 5 sit-up

Push Press

5 Sets of 3. Building heavy

Go Every 2:30

800/1,000-m row
– Rest 4:00
600/750-m row
– Rest 3:00
400/500-m row
– Rest 2:00
200/250-m row

SCALED WOD
For time:
500-m row
– Rest 4:00
400-m row
– Rest 3:00
300-m row
– Rest 2:00
200-m row