Banded Deadlift: 8 x 2 @70% of 1RM + Band Tension. Every 60s.
– Reset on each rep, not done touch n go.
– Option: Conventional Deadlift: 5 x 4 at a moderate weight heavier than last week. Reset on each rep. Rest 90s.

KB swing x10-15
V-sit up x10-15
Kb/sb carry x30-45s.
Rest 90s.

• super sets
• you choose weight

• Power Snatch (with 3x pause) : 4x3 (knees, midtigh, hip)
• Snatch balance/drop: 4x3

• Snatch: 4x3

• Max 60%

A. 6min AMRAP
20 Double Unders
8 Push-ups
12 DB-Snatches

2min Break

B. 6min AMRAP
200m Run
6 T2Bs
8 DB Push Presses

2min Break

C. 6min AMRAP
6 Box over jumps
8 V-ups
12 Wall ball shots

Pari WOD

Row 50 cal
50 wall ball shots
row 40 cal
40 sit ups
row 30 cal
30 burpees
row 20 cal
20 KB snatch 24/16 kg
row 10 cal
10 TGU 24/16 kg

Toinen soutaa ja toinen tekee liikkeitä. Molemmat tekee aina soudun + määritetyn liikkeen ja sitten vaihto seuraavaan.

For time: TC: 45 min

2 rds:
PU/C2B/MU:
45-50%/max reps
Rest 60s.
35-40%
Rest 30s..
25-30%
Rest 2.5min...

10 min AMRAP
8 clusters 50kg/35kg
50 singles
2+2 TGUs 24kg/16kg

Parijumppa: Toinen parista tekee kerrallaan. Vaihdot vapaasti.

100 x Toes to bar
100 x Power Clean (40/25)
100 x Hand Release Push-up
100 x Pull-up

Jos olette valmiit ennen 20 min time capia, tehkää loppuaika wall climbeja niin paljon kuin jaksatte.

Time cap: 20 min
Skaalaukset tarpeen mukaan.

Back squat 5x3@50%

1A) strict pull ups + kipping/butterfly + T2B 3x(5+5+5)
1B) Dip + L-sit 3x8 + 10s