EMOM18:
a) 1-2 sets of pullover variation of choice
b) 9-13 / 7-10 cal machine
c) rest

RPE 7

AMRAP12:
4 Power snatch (50/35)
6 Bar over Burpee (lateral)
8 Pull-up/kipping jumping pull-up
-30s rest between rounds

RPE 8
Advanced: 60/40kg, C2B

HUOM! Voit tehdä kumman tahansa version päivän treenistä kaikilla tunneilla.

4 rounds for quality:

• 10 Glute ham raises (scale with rubber bands)
• 10/10 Front rack KB cossack squat

Rest as needed between the rounds

3x2 Snatch Pull
Weigths up to +100% 1RM Snatch
rest 2min

8min AMRAP:

• 12 DB Snatch alternating (heavy)
• 50m DB Carry anyway

3 supersets:

• 7-10 Clapping Push Ups
• Max Reps Ring Dips
• 2min REST

Toes to bars
Overhead squats (40/60 kg)

Scaled WOD
21-15-9 reps for time:
Hanging knee raises
Overhead squats

3-4sets:

8+8 suitcase deadlift
30-60s plank hold

3x EMOM10, 2min rest between

a) EMOM10:
5-8 C2B/pull-up/jumping kipping pull-up
5-8 (elevated) push-up

b) EMOM10:
5-8cal bike/echo
5-8 air squat

c) EMOM10:
20-30 DU/50 SU
5-8 sit-up

RPE: 8
Advanced: push-up -> HSPU

Työaika: 30s, jotta jäisi lepotaukokin. Tarkoituksena on jaksaa tehdä tietyillä toistomäärillä/skaalauksilla kaikki kymmenen minuuttia läpi. A-osioon sellaiset toistomäärät, että kulkevat putkeen joka minuutilla.

In teams of 4: 6min on / 3min on x4, alt. between a & b:

a) Buy in:
32 cal row + 32 power clean (50 / 35)
- YGIG, divide reps and movements anyhow

Into AMRAP:
12 x 3 person wb waves (i.e. 1 person rests)
8 team syncro no-jump burpee / up & down

b) Buy in:
32 cal echo bike + 32 pull up (jumping kipping / kipping / butterfly)
- YGIG, divide reps & movements anyhow

Into AMRAP:
12 x 3 person weighted box get over waves (50cm) (i.e. 1 person rests)
16 team syncro db snatch (1 rep = 1 arm)
- box get overs w/ same weight as db snatches