EMOM x 6 MINUTES
3-5 Strict Handstand Push-Ups
or
3-5 DB Deficit Push-Ups (toes/knees)
or
3-5 Incline Push-Ups

• RPE 5

Deadlift 5 RM

5 sets of
3 Touch and Go Clean & Jerks, work up to heavy sets

AMRAP16 (for quality)
2 wall walk
6-8 C2B
30 DU

RPE 3.5

Huom! Laatua vastaan. Toinen tekee kaikki kolme liikettä putkeen ja sen jälkeen vaihto. Max työaika per kierros. 1.30min. Jokainen valitsee selkeän skaalauksen, jotta homma ei mene säädöks eikä työaika veny liian pitkäks.

Skaalaukset: wall walk->reps tai kulma C2B->pull up->jumping C2B Lunge->paino

3x
2min ON/2min OFF
A) 20 Wall Balls + Max Cal. Row
B) 20 DB Snatches 22,5/15kg + Max Cal. Bike/Echo
C) 20 Box Jump Overs + Max Cal. Ski

Every 2min. x6
3x Squat Clean & Jerk

• Build to a heavy 3.

Back squat

2 x 80 %
2 x 86 %
2 x 92,5 %

Shoulder Press
4x6r @ 65%
Rest as needed.

2 rounds

For 7min
350/300m row (24-26 spm)
20 air squat

Rest 1min

For 7min
60 single under
20 sit-up
15 plate ground to overhead 15/10

Rest 1min

*Easy / sustainable pace through the workout

7 sumo deadlift high pulls (30/42,5kg)
7 push presses
7 box jump-overs (61/76 cm)

Scaled WOD
7 rounds for time:
5 sumo deadlift high pulls
5 push presses
5 box step-overs