For quality:

4-5rounds
2min machine
5-10 ttb
40+40m s.a farmer carry
10-15 snowangel
3+3 turkish get up/ or 5+5 windmill

DELOAD WEEK

4 rounds in pairs
8 slow tempo dumbbell bench presses
12 burpee deadlifts

*Tempo for the bench press = 3030
*Use the same weights for both movements
*You go, I go full rounds for 4 rounds each

Partner WOD
6x 6min AMRAPs (2min rest)

A) 30 Cal Row
30 Burpee over rower

B) 30 Wall Balls
30 Box Step-Overs (with ball)

C) 30 Cal Ski
30 DB Snatches

D) 30 Ring Rows
30 Sit-ups

E) 30 Cal Bike
30 Double KB Thrusters

F) 30 Shuttle Runs
30 SA DB Hang Clean & Jerk

Ty-veto+Rive riip ap+Ylöstyöntö
5sarjaa
-2+2+1

Työntöveto
3sarjaa
-3

18 ring dips
10 KB Turkish get-ups (16/24 kg)
18 pull-ups
– Switch arms as desired on the Turkish get-ups.

Scaled WOD
3 rounds for time:
12 push ups
10 KB Turkish get-ups
12 ring rows
– Switch arms as desired on the Turkish get-ups.

30 power cleans (47,5/70 kg)
800-m run (ulkona)
30 power cleans

Scaled WOD
For time:
15 power cleans
400-m run (sisällä)/50cal ergo
15 power cleans

Level 1.

AMRAP30
200m run
3 rounds:
5 pull up
10 push up
15 air squat

Level 2.

AMRAP30
200m run
3 rounds:
3-5 pull up
6-8 push up
10-12 air squat

Rpe 4

Tavoite löytää sellainen vauhti mitä pystyt ylläpitämään tasaisesti koko treenin ajan. Skaalaukset: pull up - jumping push up - kulma

3 rounds for quality:
8-10 rower hamstring curl/glute bridge walk out
6-8/6-8 kb hip flexion

Partner WOD

AMRAP 30
50 air squat
40 hang power clean
30 stoh@40/30kg
20 pull up

I go you go!