3x2
3x1

-Nousu V1 painoon, lähtö n. 62-65%

400-m run
50 KB swings
150-m single-KB farmers carry

Scaled WOD
AMRAP 20:
300-m run/150 walk
30 KB swings
150-m single-KB farmers carry

bent over row 3x8
* -lepo 2-3min
-lisää painoa edelliseen viikkoon*

Romanian Deadlift
3x6, Tempo 3110
Rest 90s

E3MOM x4:
4 tempo front squat
- tempo: 32x1 (luetaan 3s alas, 2s paussi pohjalla, terävästi ylös, ota uusi happi (1s) ja takaisin liikkeelle)
- RIR 2-3 viimeisellä setillä

Partner workout

For time
80 cal erg 1
60 box jump 60/50
40 pistol squat
40 burpee pull-up
40 pistol squat
60 box jump 60/50
80 cal erg 2

Share repetitions with partner as you like

PERFORMANCE

AMRAP x 12 MINUTES
4-6-8-and so on...
Weighted Anchored Sit-Ups
- After every set, complete 12/10 Cal Bike/Row/Ski

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FITNESS

AMRAP x 12 MINUTES
4-6-8-and so on...
Anchored Sit-Ups
- After every set, complete 10/8 Cal Bike/Row/Ski

• RPE 7

6 Sets x Every 4:00

8 Reps One ARM Shoulder Press ( Each )
12 Reps One ARM DB Row ( Each )

Aikaa vastaan:
100 askelkyykkyä

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)