Find your 1 RM of the day for the weighted chest to bar pull up

3x 4

V2, pieni korotus edel kertaan

E3MOM x 4

1) 10-20 box jump + bike
2) 10-20 snowangel + row
3) 10-20 deadbug + ski
4) 20-40s active hang + echo

5 overhead walking lunges (35/52,5 kg)
7 KB swings (24/32 kg)
7/9-cal Ergo

Scaled WOD
AMRAP 7:
5 PVC overhead walking lunges
6 KB swings
5/7-cal Ergo

12 KB swings (16/24 kg)
30 double-unders

Scaled WOD
7 rounds for time:
12 KB swings
30 single-unders

On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals.

Scaled WOD
6 sets:
On a 1:30 clock:
:45 max-calorie row
– Rest :15.
:30 knees raises
– Rest 3:00 between intervals.

Power Clean

15 min to build to today's heavy triple.
Drop and go.

4 x e3m:
5 BB strict press @ RIR 3-4 (1s stop front rack)
6+6 1-leg DB hip thrust @ moderate weight

4x2 Clean Pull @ 120% of max Clean

RX:
4 rounds:
30 wall ball @9/6kg
24 alt. db snatch @22,5/15kg
18 t2b

Rest 1min between rounds.

TC 25min

Scaled:
4 rounds:
30 wall ball @6/4kg
24 alt. db snatch @17,5-20/10-12,5kg
18 t2r

Rest 1min between rounds.

Rpe 4.5

Treenin idea on kehittää liikekohtaista työkapasiteettia sekä hengitys ja verenkiertoelimistön kestävyyttä. Mieti valmiiksi miten lähdet rikkomaan sarjoja, jotta pystyt ylläpitämään vauhdin kaikilla kierroksilla.