Warm up:
1:30 Erg
6 kip swing
3+3 one arm ring row
2 Wall squat, 3 sec pause at bottom.

Pull up & push up progression

Cindy Movement prep
2 rnds
2 pull up
4 push up
6 Air squat

Mary Movement prep
2 rnds
3 hspu
4 alt pistol
5 pull up

Cindy -treeni lähtökohtana tälle päivälle. Mikäli olet treenannut jo pidempään ja pystyt tekemään Cindyn ilman skaalauksia, ota haasteeksi Mary. Noin 3kk päästä teemme uudelleen saman treenin, jolloin näemme kehityksen. Merkkaa siis skaalaukset selkeästi, jotta seuraavalla kerralla pystyt näkemään oman kehityksesi.

Shoulder press 5x5x75%

EVERY 3:00 x 3 SETS
Build to a Moderate Weight of...
1 Thruster + 2 Front Squats + 3 Back Squats

• Daily Video: https://vimeo.com/785941196

WORKOUT (PERFORMANCE)
FOR TIME
50-40-30-20-10
Cal Bike/Row/Ski
10-20-30-40-50
Sit-Ups
5-5-5-5-5
Ring/Bar Muscle-Ups

---

WORKOUT (FITNESS)
FOR TIME
50-40-30-20-10
Cal Bike/Row/Ski
10-20-30-40-50
Sit-Ups
12-12-12-12-12
Pull-Ups / Ring Rows & Kip Only

• Timecap: 25:00
• RPE 6
• Daily Video: https://vimeo.com/785941640

20 burpee box overs
400/500-m row

ScaledWOD
3 rounds for time:
20 burpee box step-overs
200/250-m row

Complete as many rounds and reps as possible in 13 minutes of:
• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups

Rx:
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled:
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

• Aim for HR zone 1-3
• Rest and scale as needed
• Low intensity and steady pace

EMOM 20min:
1. Erg
2. 8-10 sandbag clean
3. Erg
4. 10-14 knees to elbows (scale: V-up) + hollow/tuck hold

Rest 2min between EMOMs

EMOM 20min:
1. 10-14 alternating reverse lunge wall ball
2. Erg
3. 10-14 push up + plank hold
4. Erg

Optional cooldown:
Tabata of choice / 5min erg cooldown

8min amrap x 2

1)
10/7cal row
8 ttb

2)
8 s.a DB thruster @22,5/15kg
8 box over jump

4min rest between amraps

2x 4
2x 3
2x 2

-Nousulla V1 kuormaan

Build to a Heavy Single