For time
1,600-m run (1 kierros Hallipussia)

scaled WOD
800-m run

Emom 12

1) 30s Tuplat tai sinkut
2) 2-6 SB clean
3) 6-10 Boxin ylitystä

2min Tauko

Emom 12

1) 3-10 T2B
2) 6-10 Raakatempausta riipusta (kevyt)
3) 10-20 Ilmakyykkyä

RX:
E2:30min x 8
A) 10 wallball + 10-15 T2B + 10 wallball
B) 6-10 kipping pull up + 50 DU + 6-10 kipping pull up

Scaled:
E2:30min x 8
A) 10 wallball + 10-15 Ring T2B + 10 wallball
B) 3-5 kipping pull up + 40-50 DU + 3-5 kipping pull up

RPE 3-3.5

Skaalaukset:
Wall ball->paino
T2B->leg/knee raises
Kipping PU->jumping PU
DU->20-30 DU->50 SU

Huom!
Tavoite tehdä liikkeet UB. T2B:arit voi jakaa kahteen osaan.
Jokaiseen lähtöön tavoite jättää 60s lepoa.

Body building 30min:

10-20cal machine
3-10 strict pull up
5-15 push up
8+8 Db row
8+8 Db press
10-20 V up

Superset
3 work sets!
Single Arm Landmine Push Press x 6-8 each
Rest 45s.
Seated Band Row x 10 with pause each rep
Rest 45s.

A) Squat Snatch Technique work. 12:00
After warm-up, practice some reps with light to medium weights.

B) Back Squat
3 x 5. Rest 2:00
- build to a moderate heavy 5 in 3 sets.

A) Box Squat
Build to a heavy 5 in 5 sets. Rest 2:00
- Have spotters in place for any heavier sets
- Box at parallel
- Option: 5 x 5 at moderate weight

B) RFE Rotational RDL + Split Squat
3 x 5 each.
- Go slow and work on balance. Easy to Moderate weight.

5x 5reps/side
DB 1 arm press in L sit

between sets :
max rep str PU

E2M x 5-6
2 "No feet" Snatch balance + 2 OHS

Huom!
Tekniset ja nousevat painot (n.60-75% of 1RM snatch)

6x 2, Nousu v2