EMOM36
1. 45s Ergo @65-70% effort
2. 10-12 Alt. gorilla row
3. 45s Ergo @65-70% effort
4. 10-12 Alt. box step up
5. 10-12 Strict Knee raises
6. Rest

RPE 3-3.5

PERFORMANCE - Build to a 4-Rep Moderate Overhead Squat*
FITNESS - Build to a 4-Rep Moderate Front Squat*

*Take weight from the floor to hang and then into the overhead or front position. Build slightly past workout weight.

3-4x
8 bench press
12 bicep curl

40 deadlifts (30/42,5 kg)
40 hang power cleans
60cal ergo
30 deadlifts
30 hang power cleans
60cal ergo
20 deadlifts
20 hang power cleans
60cal ergo
10 deadlifts
10 hang power cleans

Scaled WOD
For time:
15 deadlifts
15 hang power cleans
40cal ergo
15 deadlifts
15 hang power cleans
40cal ergo
10 deadlifts
10 hang power cleans
40cal ergo
10 deadlifts
10 hang power cleans

ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Push Jerk

4 Sets:
6 Back Squats @ 75%

Rest 2-3 Minutes Between Sets

"PUSH THE PACE"

FOR TIME
2 ROUNDS
15 Push Press (43/30kg)
15 Box Jumps (50cm)
15 Up-Downs
Immediately Into...
2 ROUNDS
12 Push Press (50/35kg)
12 Box Jumps (60/50cm)
12 Up-Downs
Immediately Into...
2 ROUNDS
9 Push Press (60/43kg)
9 Box Jumps (75/60cm)
9 Up-Downs

RPE 9, Time Cap 17:00

Every 1.30min x 5

For quality:
3-5 Strict pull up
7 Push up
9 Air squat

Huom!
Toistot pitää olla laadukkaita. Jokainen valitsee skaaluksen oman tason mukaan, jotta laatu säilyy. Max työaika per minuutti 50s.

Skaalaukset:
Pull up->banded/low bar pull up
Push up->kulmaa säätämällä
Air squat->minim 7 reps

3:00 of pull-ups
3:00 of push-ups
3:00 of sit-ups
3:00 of air squats

Scaled WOD
For reps:
3:00 of ring rows
3:00 of hand-elevated push-ups
3:00 of sit-ups
3:00 of air squats

Frontrack Reverse Lunges + Front Squat

7 Sets Of ( 4 + 4 Lunges + 5 Front Squat )

Go Every 3:00