Front squat 5x65%, 5x70%, 5x75%

PERFORMANCE
EMOM x 20 MINUTES
MIN 1 - 200m Run / ½ Stairs
MIN 2 - 1 Snatch @ Mod-Heavy
MIN 3 - Max Wall Balls @20/14
MIN 4 - Rest
*Increase loading each round or stay at the same weight. Use the entire minute to make the lift. Max 3 attempts per minute.

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FITNESS
EMOM x 20 MINUTES
MIN 1 - 150m Run / ½ Stairs
MIN 2 - 2 TNG Power Snatches @ moderate
MIN 3 - Max Wall Balls
MIN 4 - Rest

• RPE 8-9
• Video: https://vimeo.com/812522317

4 sets of
5 Front Squats @77,5%+

• 5-8 Strict Ring Dips after each set

A) On the minute for 25min
1. Row
2. Toes to bar
3. Row
4. Wall walk
5. Rest

B) 3 rounds
20 back extension
20 mountain climber
1min rest

For time
80 double under
12 thruster 42,5/30
9 bar over burpee
60 double under
9 thruster 50/35
6 bar over burpee
40 double under
6 thruster 60/42,5
3 bar over burpee

1000-m row/ski or 2000m c2 bike
40 walking lunges
30 sit-ups
100-m DB farmers carry

Scaled WOD
AMRAP 30:
750-m row/ski or 1500m c2 bike
20 walking lunges
20 sit-ups
50-m DB farmers carry

A) Bar muscle-up drills

B) 5 rounds
4 bar muscle-up
8 DB box step-over 22,5/15
12 DB snatch 22,5/15

*You go / I go (full rounds)

Min. 1 | 10/15 cal Ergo
Min. 2 | 3 clean and jerks
– Choose a moderate to heavy load and
increase weight as needed for the
clean and jerks.

Scaled WOD
EMOM 16:
Min. 1 | 6/9 cal Ergo
Min. 2 | 3 clean and jerks
– Choose a moderate to heavy load and
increase weight as needed for the
clean and jerks.

EMOM x 12 MINUTES
MIN 1 - :30 Wall HS Hold
MIN 2 - :30 Deficit Push-Ups
MIN 3 - Easy walk/jog
Week 1 of 9 Strict Gymnastics
RPE 6

E2min x 6
1.1-2x 1 Käsilläseisonta seinälle + 8-12 Levypainon päälle nousua/ käsien irroitusta lattiasta
2. Handstand walk practise

scaled:
1. 1-2x 1 wall walk + 8-12 Olkapääkosketusta vuorokäsin / Painonsiirto
2. Around the Box hs walk practise