E3MOM x6: Deadlift
3-2-2-1-1-1 - find heavy of the day

BENCHMARK
50-40-30-20-10 reps for time
Wall-ball shots
Box jumps
KB swings (16/24 kg)
– Step down from the box.

Scaled WOD
40-30-20-10 reps for time
Wall-ball shots
Box step-ups
KB swings
– Step down from the box.

BUY IN: 20 x burpee t2b

26-22-18-14-10-6
deadlift @90/70kg
stoh @ 2 x 22,5/15kg
+ 20 syncro weighted sit ups each round

• rest 3 min. -

6-10-14-18-22-26
Db Box step overs 2 x 22,5/15kg
thrusters @50/35kg
+ 8 syncro push ups each round

CASH OUT: 20 x burpee pull up

4 kierrosta aikaa vastaan:

• 15 käsipainotempaus (N 15kg / M 22,5kg)
• 12 etunojapunnerrus
• 9 toes-to-bar
• 6 burpee
• 3 rengasdippi
• 1 köysikiipeily 4,5m

Aikaa vastaan:

• Assault Bike (N 20cal / M 30cal)
• 15 D-ball olan yli (ahap - niin raskas kuin mahdollista)
• 30 swingi (ven.) (ahap)
• 15 wall-climb
• 30 askelkyykkykävely lisäpainolla (N 15kg / M 20kg)
• 15 goblet-kyykky (ahap)
• 30 ground-to-overhead levypainolla (N 15kg / M 20kg)
• 15 toes through rings
• 30 tuplanaruhyppy
• 15 naruhyppy vastasuuntaan (reverse jump rope)

Käytetyt painot kommenttiin.

Tempo Bench Press ( Every rep 1-2 stop on chest )

5-5-3-3-2-2, add load if possible

Go Every 3:00

AMRAP 15
4 Deadlifts 120/80kg
8 Box Jumps
16 Situps
32 Double Unders

*Run 300m at min 00:00, 05:00 and 10:00

For time:
10 – 1
Barbell Rows (60/43kg)
Lateral Burpees

– Goal: Challenging effort, unbroken sets of Rows

Rx+: (70/47 kg) (2/1 Ring Muscle-ups after each set)

TIME CAP : 10:00

Extra:
Side Plank
Accumulate 90 sec/side

Partner workout "Juhannustankotanssit"

For time
100 deadlift 42,5/30
100 hang power clean
100 shoulder to overhead
100 front squat
100 bar over burpee

Share reps with partner

CONDITIONING

4 rounds: 90sec ON, 30sec OFF (32min total). 

Start every round with 50-60sec on a Machine. You can choose 1-4 different machines, use them all or go by feel. Remaining time from 90sec:

A) Power Snatch @40/30kg
B) DU
C) Double DB Up&Down @22,5/15kg
D) TTB

Overall RPE 3 to 4, not all out!

Tailoring Options:
Power Snatch/DB Up-&Down→Decrease loadings
TTB→High Knees