RX:
EMOM6
1. 6-10 Ring dip
2. 1-2 Legless rope climb

Rest 2min

Every 3.30min x 4
14/10 Cal row
3-4 Wall climb
8-12 T2B

Scaled:
EMOM6
1. 6-10 Ring push up
2. 1-2 Rope climb

Rest 2min

Every 3.30min x 4
12/8 Cal row
1-2 Wall climb
8-12 Leg raises/knee raises

Huom!
Treenin idea on kehittää liikkeiden kapasiteettia & taloudellisuutta hieman väsyneenä. Jokaisen kierroksen jälkeen täytyy jäädä vähintään 60s lepoa.

"DT"
5 rounds for time
12 deadlift 70/47,5
9 hang power clean 70/47,5
6 push jerk 70/47,5

Front Squat

3 x 2 @ 90 - 95% 2RM
3 x 4 @ 80 - 85% 2RM

Before each set 3 High Box Jumps

Go Every 3:30

EMOM6
1. M: 15-12-9 F: 10-8-6 Cal row
2. 9-12-15 C2B/Pull up

Rest 2min

EMOM6
1. M: 15-12-9 F: 10-8-6 Cal row
2. 9-12-15 Ring push up/push up

Huom!
Max soutuaika 50s.

A. EMOM 20
1) Row for cal
2) 10x7,5m Shuttle run + Max Burpees
3) 12 Ground to Overhead + Max Sit-ups
4) 12 Wall Balls + Max Double Unders
5) Rest

Rest 3 min

B. EMOM 20
1) Bike for cal
2) 6 Single Arm Devils Press 22,5/15kg + Max Shuttle runs
3) 12 Ring Rows + Max Pushups
4) 12 KB Swings 24/16kg + Max Box Jump- Overs
5) Rest

6 rounds, go every 1,5min
3 power clean @60-80% 1RM

3rounds:

E4MOM
1) 20 cyclist squat + remaining time bike
2) 20 bicep curl + remaining time row
3) 20 push up + remaining time ski
4) 20 banded pull apart + remaining time echo"

Every 8min for 3 rounds

For time
400/350m row
20 wall ball 20/14
12 toes to bar
20 deadlift 70/47,5
12 bar over burpee

*Target time 5min / round

2 x Partner AMRAP 10min:

20cal machine
20 Db hang c&j @22,5/15kg
20 box jump over
20 up &down

rest 3min between amraps

Push Jerks
8-6-4-6-4-2
Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4).
RPE 8
Week 2 of 5