For quality:

RX:
EMOM16
1. 8-12 Wall ball @9/6kg
2. 1-3 RMU
3. 6-10 Burpee
4. Rest

Scaled:
EMOM16
1. 8-12 Wall ball @9/6kg
2. 5-7 Strict pull up
3. 6-10 Burpee
4. Rest

Huom!
Treeni tehdään laatua vastaan hyvällä tekniikalla.
Leuat skaalataan matalaan tankoon tai kumpparilla.
Jos tunnilla on paljon jengiä voi lähteä porrastaen liikkeelle.
Idena tehdä liikkeet tässä järjestyksessä.

4x

8+8 Askelkyykky Splitti V2
8-10 Hipthrust V1
4-6 Nordic hamstring curl

Spessuwodi
"JENNI 40v. WODI"
6rds every 90s
1x thruster
- find heavy weight

PERFORMANCE
AMRAP x 15 MINUTES
18/14 Cal Row/Bike/Ski
6 Hang Power Snatch @52,5/30kg
6-12 Strict Handstand Push-Ups
6 Hang Power Snatch

---

FITNESS
AMRAP x 15 MINUTES
15/12 Cal Row/Bike/Ski
6 Hang Power Snatch @ light
12 Hand Release Push-Ups / Push-Up / Knee Push-Up / Box Push-Up
6 Hang Power Snatch

• RPE 8
• Video: https://vimeo.com/879677444?share=copy

AMRAP x 18 MINUTES
400m Run/ 500m row
20 Push-Ups / Incline Push-Ups
200m Run / 500m row
20 Walking Lunges
RPE 7
Optional Weight Vest for different challenge
Goal: 3+ rounds

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 10 Alt. Bird Dogs
MIN 2 - :25/25 Roll Quads
MIN 3 - 1:00 Rebound Pose

RX
EVERY 3:00 x 3 SETS; Rest 1:00 Between
3-6-9-and so on...
Box Jumps @60/50cm
Wall Balls @9/6kg

SCALED
EVERY 3:00 x 3 SETS; Rest 1:00 Between
3-6-9-and so on...
Box Jumps @ low
Wall Balls @ moderate
Begin at the start of each AMRAP.
RPE 9

OPTIONAL COOL DOWN
2-3 SETS
:30/:30 Half Pigeon on Box
15 Glute Bridge-Ups + :30 Glute Bridge Hold
1:00 EZ Cardio
-Rest as Needed b/t Sets-

4 rounds
4 pause chin-up (2-3s)
8-10 pause push-up (2s)
1,5-2min rest

AMRAP 10

RX
12 alternating pistols (one leg squat)
6 strict HSPU

———-

SCALED
12 alternating pistols on chair or target
6 push up

Deadlift (15 mins )
Build to a heavy 5 with perfect form!
( RPE 8 )

• Touch n Go reps
• control down the last rep as well!

EMOM x 8-12
1) row
2) 5 deadlift + 5 hang clean + 5 power clean
3) row
4) 5 good morning + 10 reverse lunge