16/20-cal Ergo
15 front-rack lunges (25/35 kg)

Scaled WOD
5 rounds for time:
10-cal ergo
10 unweighted lunges

Intervals

5rounds: 30s On/30s Off
1) shuttle run
2) echo
3) box jump
4) hollow or plank

6x
5min ON/2:30min OFF

A) AMRAP of
12/9 Cal Row
12 Wall Balls

B) AMRAP of
12 Double DB Deadlift
9 Double DB Hang Power Clean
6 Double DB Shoulder to Overhead
30 Double Unders

C) AMRAP of
12 KB Swings
5x7,5m Shuttle Run
8 Box Jumps
5x7,5m Shuttle Run

D) AMRAP of
3 Burpee
6 Situps
9 Squats

E) AMRAP of
15/12 Cal Bike
2 Wall Wales

F) AMRAP of
7 Jumping Pullups
7 Pushups
7 Knee-hugs

Push Press 5 x 6 reps

Start with a small squat (dip & drive), use the power from the legs and finish with arms and legs straight. NO dipping under the bar!

EMOM9:
a) 30-45s bb front rack hold (120-160% päivän raskaasta kakkosesta / ~100-140% 1RM front squat)
- tanko rigistä
b) 10+10 - 20+20 mountain climber
c) 8-12 + 8-12 russian twist mb throw

Accessory
3 Rounds
Glute bridge 6/6
Double heavy kb swing 10
Weighted dog walk 8m

Handstand walk (30 m)
40 shoulder presses (25/35 kg)
1000m row/ski or 2000m Bike
– Complete handstand walks in 5m segments

Scaled WOD
For time:
50 shoulder taps against the wall/10 inch worms
40 shoulder presses
600m row/ski or 1200m bike

EMOM x8

1) 6-8 deficit hspu + press with stick
2) rest

SCALED PUSH UPS, PRESS WITH STICK REMAINING TIME

E3MOM
- reps: 5-4-3-5-4-3+
-- viimeinen setti on maksimitoistot ilman failia, muut setit pitäisi olla noin RIR 3 / RPE 7. Tätä voi myös hyödyntää ohjeena, jos ei tiedä ykkösmaksimiaan.
- prosentit ykkösmaksimista:
-- 5 reps: 78 %
-- 4 reps: 81 %
-- 3 reps: 84 %

Snatch Grip DL
5x5
tempo 60x0
rest 3min btw sets
- hieman raskaampi paino kuin viimeksi