2RM Front squat from floor!
- daily max
- 15 mins to build up

5 Rounds for Time
2 Rope Climb
15 DB Push Press @2x22,5/15kg
20/17 Calorie Row/17 cal bike

Rx+: 2 Legless Rope Climbs
Timecap: 20 mins

AMRAP 15 mins
10 Power Cleans @52.5/35kg
10 Air Squats
10 Burpees
Rest 60s
Goal: 5+ rounds
Rx+: 60/42.5kg

Banded Conventional Deadlift
Build up to 1RM
-Rest 2-3 mins

Option: 5 x 5, no band. Reset on each rep working on perfect technique. Add weight only if form permits. Rest 2mins between sets

For time

21-15-9
cal row
Double KB DL

5 mins rest

21-15-9
Pull up
box jump

5 mins rest

21-15-9
Double KB/dumbell Front rack lunges
T2b

Timecap : 30 mins

3x 8+8

Lisäpainoistumaannousu
Vatsakierto

3 Rounds For time:

Row 500/450m
18 Toes to Bar
200m Run

Rest. 2 min Between rounds.

2 x 9 min amrap / 4 min rest btw sets

A) 9 min amrap
15/12 cal ski/bike-erg or 12/9 cal echo bike
10 DKB deadlift 2x24/2x16kg
2-4 wall walk

B) 9 min amrap
15/12 cal row
9 front squat 50/35kg
6 burbee over rower

@RPE 4-4.5

AMRAP 5:
900/1,000-m row/ski or 1800m/2000m C2Bike
Max shuttle runs
– Rest 1:00 between AMRAPs.
– 1 shuttle run is 7,5m down and back.

Scaled WOD
5 rounds for reps of:
AMRAP 5:
700m row/ski or 1400m C2Bike
Max shuttle runs
– Rest 1:00 between AMRAPs.
– 1 shuttle run is 7,5m down and back.

18 RFT w/ partner, rotate every other round (i.e. both partners complete 9 rounds in total):
Rounds 1-6:
3 power snatch (60/40)
5 lat. bar over burpee
7 pull up / jumping kipping pull up

rounds 7-12:
5 power snatch (50/ 35)
7 lat. bar over burpee
3 pull up / jumping kipping pull up

rounds 13-18:
7 power snatch (40/30)
3 lat. bar over burpee
5 pull up / jumping kipping pull up

TC: 23

RPE 8-9