E2M or E1.30M x 5
3 Split jerk behind the neck (2s pause at the catch)

Huom!
Tekniset painot (n.60-70% of 1RM jerk)

Partner workout

For time
90-60-30 double under
30-20-10 steps DB walking lunges 2x22,5/15
15-10-5 handstand push-up

You go / I go full rounds

*Walking lunge variation changes every round:
1st DBs in hang
2nd DBs in front rack
3rd DBs overhead

PERFORMANCE

AMRAP x 16 MINUTES
2 Rope Climbs
12 Back Rack Lunges (52,5/35kg)
18 Sit-Ups
24 Russian KB Swings (32/16kg)

---

FITNESS

AMRAP x 16 MINUTES
6 Strict Knees to Elbow
12 Back Rack Lunges (light)
18 Sit-Ups
24 Russian KB Swings (moderate)

• RPE 7
• Video: https://vimeo.com/922244805?share=copy

3 bar muscle-ups
5 shuttle runs
– 1 shuttle run is 7,5m down/7,5m back

Scaled WOD
10 rounds for time:
5 ring rows
3 shuttle runs
– 1 shuttle run is 7,5m down/7,5m back

AMRAP 6

5 Hang Squat Clean 50/35kg
5 Toes to Bar

Elite:
EMOM12
1. 4-6 Bar over burpee + 6 Power snatch
2. 4-6 Bar over burpee + 6 Power C&J
3. Rest
@50/35kg

RX:
EMOM12
1. 4 Bar over burpee + 6 Power snatch
2. 4 Bar over burpee + 6 Power C&J
3. Rest
@40/30kg

RPE 4-4.5

Huom!
Valitse paino huomioiden RPE. Tankoliikkeet pitää tehdä TNG.

8 Rounds For Time :

12/9 Cal Row
6 Strict Pull-Ups
15 Kettlebell Swing 24/14kg

Full Round Then Change

TC 16

EMOM 52

45 s on/15 s off

Hearts: Pull-ups
Clubs: Push-ups
Diamonds: V-ups
Spades: Jumping Lunges
Jokers: 10 Burpees

Warm Up
2 rounds
2 min cardio machine
8-12 push ups
8-12 tempo ring row
12 hip bridges
12 alt leg v-ups

Strenght (20-25 min)
5 supersets
6-8 double db military bench press
3-5 weighted strict pull ups
building in weights, last 3 sets on both movements "heavy weights"
rest 2-3 min bwn set

Metcon
15 min amrap
25/20 calories air bike or 30/24 calories any other machine
4 wall walks
12 kipping pull ups / 8 c2b / 4 bar muscle ups
target 4-5 rounds.

AMRAP 30

Row Calories

2 Rounds :

6 Bench Press 60/42,5kg
25 Double Unders
15 Kettlebell Swing 32/24kg

One start rowing and one start bench press. After 2 rounds teammates change places.
Score : Total Calories