"I Go, You Go":
1min Chin over Bar,
1min L-Sit,
1min Handstand,
1min Hollow position

EMOM9
1. 8-10 strict knee raises (weighted if possible)
2. 8-10 ring push up/db push up
3. 8-10 ring row

Valitse liikkeiden toistomäärä niin, että laatu säilyy. Jätä 1-2 toistoa varoja.

EMOM x 32

1) row
2) bike
3) round of cindy
4) rest

round of cindy= 5 pull up,10 push up,15 air squat

AMRAP8:
10-15 banded facepull
16 DB plank drag through
16 DB bicep curl alt.

3 Rounds for time
Run 800m
30 KB hang clean + jerk
30 goblet squat

Scaled WOD
3 Rounds for time
Run/walk 400m
20 KB hang clean + jerk
20 goblet squat

Every 1 min for 10 mins:

1 Squat Clean, 85% 1RM

Hang squat clean

E75s x 12
4x3 hang squat clean
4x2 hang squat clean
4x1 hang squat clean

2s pause bottom of catch

DELOAD WEEK

A) Power clean + pause split jerk
5 x 1+2 x 65-70% / rest 2 min

B) Push press
3 x 6 up to a heavy set / rest 2 min

C) Tabata sit-ups
8 x 20s work / 10s rest for total reps

T2B tech & Kipping HSPU tech

Accessory
3 rounds:
12-15 seated leg raise
12-15 banded lat pull down
12-15 seated arnold press

1x 12m V3
2x 6m V1