EMOM 8:
x sHSPU

E2MOM x 4 sets
4 hang power clean
6 thrusters
8 front rack lunges
(unbroken set)

RX: 50/35, RX+: 60/40

Metcon:
21-15-9
Thrusters 40/30
3 x DU’s
T2B

5 rounds, rest as needed:
1) 3 Deadlift
2) 10 DB/KB Bench Press, TEMPO 3010 (3sec down)
3) 10 Prone KB Row
4) 10-30sec L-Sit (parallettes/KB)

RPE 4

WOD (S):
For time
1000m run

10 rounds of:
2 strict pull up
4 push up
6 wall ball
8 KBS 24/16

1000m run

Partner Amrap 10 (Toinen tekee, toinen lepää)
30 cal row/ski
15 Box jumps

-Saa vaihtaa niin usein kuin haluaa

5 Rounds for Time:
10 Deadlifts (100/70kg)
200 Meter Run / 250m Row / ½ Stairs

10:00 Cap

1) Low Box Squat: 6 x 2 @70%, every 60s.
– Below Parallel
– If possible use bands or chains and drop to 60%.

2) Touch n Go Deadlift: 3 x 3, up to a moderate/heavy weight; Rest 60-90s

50 pull ups
50 push ups
50 burpees

Partner WOD
For time:
50 Back Squats
40 Shoulder to Overhead
30 Box Jumps
50 Front Squats
30 Box Jumps
40 Shoulder to Overhead
50 Back Squats

RX: 60/40kg