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)

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)

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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