AMRAP6:
6-12-18... wb (9/6)
3-6-9... burpee

5x2 Jerk

• Build up to Heavy Double

30min Light Row

• Mark down the rowed meters.

EMOM21:
a) 3 tng power snatch + 3 OHS
b) 20-40 DU / crossover / 40-80 SU
c) rest

RPE 7-8

Rakenna a:ssa keskirasaaseen, mutta kuitenkin hyvin liikkuvaan painoon.

3-4sets:
3-10 strict pull up / scale up --> controlled negative
* LAST SET MAX REPS

Scaled seated low bar pull up

8-8-8-8-8
Front squat

DELOAD WEEK

A) Work up to daily heavy 1 rep weighted
pull-up (or 3x3 assisted pull-up)
Then
1x max. reps strict pull-ups (or ring row)

B) For quality
45s straight-arm plank hold (feet on rower)
15-12-9 toes to bar

Parter WOD

In pair two rounds of:
50 Calories rowing
50 Box Jumps over 61/51cm
50 Deadlift 80/50kg
50 Wall Balls
50 Ring Dips
50 KB swings 24/16kg

A) Every 2min for 5 rounds
6-8 strict chest to bar pull-ups
or assisted chest to bar pull-ups

B) On a 10:00 clock:
250 double under
50 pull-ups
AMRAP thrusters in the remaining time 60/42,5

5 sets of
5 Touch and Go Snatches, work up to heavy sets