8 rounds- You go I go

8 squat clean 50/40kg
10 box jump overs 60/50cm
12 wallball 9/6kg

Vaihto täyden kierroksen jälkeen.

Tc 24min

Kuppipitotabata:

8x 20/10s

3x3
2x2
2x1

*Nousu raskaaseen päivän kunnon mukaan.

AMRAP 6min

12m OH-askelkyykkykävelyä
8 T2B

2min lepo

AMRAP 6min

8 Thrusteria 43/30kg
30 Tuplaa/60 sinkkua

On a 1:30 clock x 5 sets:
10 toes-to-bars
10 deadlifts (30/42,5 kg)
Max unbroken hang power cleans
– Rest 1:00 between sets.

ScaledWOD
On a 1:30 clock x 5 sets:
10 sit up
10 deadlifts
Max unbroken hang power cleans
– Rest 1:00 between sets.

YGIG

1a. Rubber Band ”J” Pulldowns 3x14
1b. Alt. DB Bicep Curls 3x10/10

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2a. BB Bent Over Row 3x12
2b. Hanging Strict Knee Raise 3x10
2c. Rubber Band Face Pulls 3x12

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3a. Tempo Ring Rows 3x10 (Neg. 2sec)
3b. Explosive Plate Sit-Up to Stand 3x10

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4a. Strict Close Grip Chin-Up 3x10
4b. Across-Body Hammer Curls 3x8/8

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• Choose weight/Rubber Band that can be done with quality
• YGIG / Rest same time you spent on set
• a/b/c = superset (Athlete1 do all before Athlete2)

21-15-9:
Hand-release push-ups
Toes-to-bars

Push press 3 x 70%, 2 x 80%, 1 x 90%

4 rounds
15m DB front rack walking lunges 2x22,5/15
12/side russian twist
9 KB sumo deadlift high-pull 32/24

You go / I go full rounds

Front squat
5 x 70%
5 x 75%
3 x 85%
3 x 90%
2+ x 90%