Bench press 7x1
-nouseva paino
-lepo 3-4min sarjojen välissä

Yritä päästä ulos kodistasi raittiiseen ilmaan. Hengitelkää <3

15 push jerks (30/42,5 kg)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls

Scaled WOD
5 rounds for time:
12 push jerks
9 ring rows
6 sumo deadlift high pulls

2 thrusters
– Barbell starts on the floor.
-Add weight every 5:00.

PERFORMANCE
3 ROUNDS FOR TIME
20 DB Floor Press @50/35lbs
25 Sit-Ups
20 Kipping Pull-Ups
-Into
2 ROUNDS FOR TIME
20 DB Floor Press
25 Sit-Ups
15 Chest to Bar Pull-Ups
-Into
1 ROUND FOR TIME
20 DB Floor Press
25 Sit-Ups
10 Bar Muscle-Ups

---

FITNESS
3 ROUNDS FOR TIME
15 DB Floor Press @ light/medium
20 Sit-Ups
20 Ring Rows
-Into
2 ROUNDS FOR TIME
15 DB Floor Press
20 Sit-Ups
15 Jumping Pull-Ups
-Into
1 ROUND FOR TIME
15 DB Floor Press
20 Sit-Ups
10 Pull-Ups / Jumping / Ring Row

• RPE 7
• Video: https://vimeo.com/863680082?share=copy

4x

EMOM 7
A) 12-20 Wall Balls
B) 6-10 Burpee-Box Jump Overs
C) 8-15 Cal. Row
D) 8-15 Double DB Snatches
E) 8-15 Ring Rows
F) 12-20 Sit-ups
G) 8-15 Cal. Echo/BikeErg

Rest 3min between EMOMs

work up to heavy complex of
Power Clean + Hang Power Clean + Jerk

Jerk

Jerk 6x4

Choose from one: split or push jerk.

EMOM x 8 MINUTES
1 Power Clean + 2 Hang Power Clean
- Build weight each set. Start Light and build to Moderate+.
- RPE 6

4x
4min ON/90sec OFF

Alt A and B

A) Run 400m
+
AMRAP in the remaining time of
15 Air Squats
10 DB Snatches 22,5/15kg
5 Pushups

B) 40/30 Calories
+
AMRAP in the remaining time of
7 Wall Balls
7 Knee-Hugs