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

Hölkkää / Reipasta kävelyä 10 minuuttia

25 - 35 minuuttia hölkkää sykealueella 3. Tarvittaessa tee välissä 1-2 minuutin kävelyitä.

Mobility for upper body

AMRAP 11 Work 2:00 / Rest 1:00

6 Deadlifts 100/70kg
30 Jump Over Barbell
5 + 5 Pistol Squats

30min AMRAP
A) Easy erg
B) 1 round of:
50 double under / 75 single under
20 double DB front rack walking lunge 2x22,5/15
15 KB swing 24/16
10 burpee step-up

Alternate when B has done 1 round of movements

A) On the minute for 12min
1. 6-8 strict pause ring dip (2s)
2. Rest
3. 8-10 tempo body row (30X0)
4. Rest

B) "Toes to bar" specific accessory
9min EMOM
1. Straight arm banded pull-down
2. Supine arch snap to v-up
2. KB/DB Farmer's walk
*45s work

BUY IN: 20 syncro devil's press 1 x 22,5/15 kg db

A. 10 rounds, (5 each) alt. after completing full round:
6 burpee box jump overs 76/60cm
6 thrusters @42,4/30kg
4 front squats
4 push press

B. 5 rounds of, YGIG:
12 push up into pull up
14 t2b
16 db snatch @22,5/15kg

CASH OUT: 100 weighted sit ups, ”YGIG”, other one in plank hold while the othe one does sit ups @9/6kg medball

Tc: 40 min.

E2min x 6
Alt. A & B
A) 10-12 KB/DB goblet cyclist squat (3-0-1-0)
B) 7 + 7 Single leg barbell RDL

Huom!
Jos yhden jalan RDL ei onnistu niin liikettä voi helpottaa laittamalla toisen jalan kevyesti maahan (split stance)