RX:
EMOM16
1. 4/4 Rolling pistol squat
2. 12-15 V-up
3. 30s DU or crossovers
4. 10-12 HSPU

Scaled:
EMOM16
1. 3/3 Rolling pistol squat
2. 8-10 V-up
3. 30s DU or crossovers
4. 6-8 HSPU

RPE 3

Huom!
Ennen treeniä yläkropan lämmitely.

Skaalaukset:
Rolling pistol->rolling squat
V-up->tuck up
DU->SU
HSPU-> 1 x abmat->dual db push press

Warm Up
2 rounds
1 min row / ski
1 min air bike / bike erg / run
10-15 push ups
10 scapula rolls + 5 chin ups or 10 ring row
:20-30 side plank hold R/L
then some mobility prep and start warm up sets

Strenght
4 supersets
Military Bench Press 2x10 +2x8 reps@55-60-70-75% of 1rm of bench press
Strict Chin ups x 8-10 reps (1-2 RIR)
rest 2-3 min bwn sets

Metcon
2+2+2+2 min intervals with machine
2 sets with rower or ski erg
and
2 sets with air bike / bike erg / run
goal is to keep pace mod/fast or fast on all intervals. First 1 a bit easier than second one.
Score is calories.

With partner 3 rounds for time:

P1: Row 500m

P2: 21 Push-ups
15 KBS 32/24
9 Goblet squats 32/24kg

TC: 18 minutes

C&J: (15-20min)
1 Thruster + 2 Split jerk

Huom!
Thrusterissa rinnalleveto kyykyn kautta suoraan. Tässä voi nousta raskaaseen, mutta tekniseen painoon. Focus thrusterin loppuojennuksessa sekä rytmin vaihdossa.

Every 1.30min x 12 (3 rounds)
Alt. A, B, C & D

A) 10-12 Sumo deadlift high pull @AHAFA
B) 3/3 Turkish get up
C) 1-3 Rope climb
D) 10-12 Ring dip/ring push up

Huom!
Kaikki liikkeet laatua vastaan! Valitse liikkeet ja painot oman tason mukaan.

400/500-m row
21 burpee pull-ups
– Pull-up bar 6 inches from
fingertips with arms overhead.

Scaled WOD
3 rounds for time:
200/250-m row
12 burpee pull-ups
– Pull-up bar between forearm and
elbow with arms overhead.

Between 70-85%. Single Repetitions on Cleans.
Rest 90-120sec

IN TEAMS OF 2.
AMRAP x 12 MINUTES
3 Power Clean @85/60kg
6 Strict Handstand Push-Ups or Hand Release Push-Ups or Incline Push-Ups
P1 completes a full round while P2 completes Cals Bike/Row/Ski. Once a full round has been completed partners switch.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
15 Empty Barbell Bicep Curls
10 Alt. Deadbugs
15 Empty Barbell Wide Grip Bent Over Rows
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-

PERFORMANCE

EVERY 6:00 x 3 SETS
80 Double Unders
40/35 Cal Bike/Row/Ski
15 Shoulder to Overhead (60/42,5kg)
-Rest w/ Time Remaining-

---

FITNESS

EVERY 6:00 x 3 SETS
160 Single Unders
30/25 Cal Bike/Row/Ski
15 Shoulder to Overhead (light)
-Rest w/ Time Remaining-

• RPE 8
• Video https://vimeo.com/907716893?share=copy

"Best workout ever" -pääkeisari

AMRAP 20
First 10 minutes AMRAP snatch 70/50kg
Second 10 minutes AMRAP clean&jerk 70/50kg