Partner WOD I Go You Go :
1Round: :
4min ME kbs@24/16kg
4min ME wallball
4min ME up&down
4min ME calorie row
4min ME box over jump

cash in hikilenkki:

then 4rounds:
10 deadlift@70/50kg
10 box jump over
6 power clean
6 burpee box jump over

cash out hikilenkki

3min amrap:
Heilautus 16/12kg
3min amrap:
Rive+työntö 16/12kg
3min amrap:
Tempaus 16/12kg

Max rep yhteensä.

10 x rengaspunnerrus
3/3 x pistoolikyykky
6 x ttb
5 kierrosta

Takakyykky 3RM 3-3-3-3-3

Tyyli: voimanosto

5/5 x tgu kuulalla
5/5 x tgu levytangolla
5/5 x tgu oudolla kuormalla

For quality.

Lennosta klo 18-20.

EMOM10

1 snatch high pull + 1 power snatch @60-65%

3-2-2-1 Power Snatch

• 75-80-85-90% of Max Power Snatch

Warm Up
2 rounds

2 min cardio
4+4 squat strech
6+6 single arm plate thrusters
8 scapula pull ups
8 tempo ring rows

Strenght
Thruster from rack or ground 4x5reps@60-70-75-75%
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40+50+55+55% + 8-10 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon
3 rounds for time
30 sec of double unders/single unders
4-5 devils presses
rest until 7:00
3 rounds for time
30 sec of double unders/single unders
8-10 db thrusters

E4MOM x5:
6 back squat (90 / 65 / ~60% of 1RM - from the rack)
4+4 s.a db devil's press (22,5 / 15)
10 / 7 cal row

Tavoitetyöaika: ~2min, TC: 2:30
RPE 8

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TAI Takakyykyn 1RM