W. Pull up: 4x8
(Rest 2min between sets)

W. Ring dip: 4x8
(Rest 2min between sets)

Perjantai 18.12.
Floor press 3x5
1x5@ 65%
1x5@ 75%
1x5+@ 85%

Front squat 3x5
1x5 @65%
1x5 @75%
1x5+ @85%

Wod
Every 3 min x 4
50 Double Unders
15 Thrusters 35/25kg

Round time cap 2min

Build to moderate/heavy set of squat snatch + hang squat snatch in 10 minutes

PARTNER WOD

In pairs 80 rounds for time:
9 Air squats
6 sit-ups
3 burpees

Complete a full round before changing

TC. 45 min

Front squat
1x5@40%
1x5@50%
1x5@60%
1x5@70%
1x5@80%

Unbroken sets
5 x Double Unders
10 x Double Unders
15 x Double Unders
20 x Double Unders
25 x Double Unders
30 x Double Unders
35 x Double Unders
40 x Double Unders
35 x Double Unders
30 x Double Unders
25 x Double Unders
20 x Double Unders
15 x Double Unders
10 x Double Unders
5 x Double Unders

For time

20min Time Gap

Weighted chin-ups

EMOM 10
10x5

*Yhden toiston lisäys viime viikkoon
*Tarvittavat skaalaukset

Warm up 2-3 rounds
4-6 inch worm + rotate
3-6 push up
8 sit up
8 up& down
*
15 emom
1) 5-10 push up
2) 6+6 door frame row / 4-8 table row
3) 10-20 hollow rock
*
For time:
50 burbee
*
Fitness:
30 Burbee
GO FAST!