DEADLIFT 1RM
- 20 mins to max out
- NO ROUNDED BACKS
- do not risk injury
Warm up sets
8-5-5-3-3-2-2-1-1
- add weight each set

Compare: 2021.09.22

Emom 32

1) 45s Kalorit
2) 45s Boxin yli burpee
3) Lepo
4) Lepo

6x
5min ON/2min OFF

A) AMRAP of
16 DB Snatches 22,5/15kg
12 Pistols
8 Burpee over DB

B) 50/40 Cal. On a machine
+ AMRAP in the remaining time of
12 High Box Jump Overs
12 Toes-to-bar

C) “¼ Nate”
AMRAP of:
2 Muscle Ups
4 Handstand Pushups
8 KB Swings 32/24kg

Harjoitellaan HSPUta ja kippiheiluntaa/liikkeitä

15min laadukkaasti:

5-10 HSPU
1-10 Kippileukaa tai C2B tai MU tai Köysikiipeilyä
2min laitteella kevyttä pyöritystä

For Time:
75 Overhead Squats 30/20kg

Every 3 Minutes [Starting at 0:00]:
400 Meter Run

*Score = Time it takes to complete 75 Overhead Squats

3-4 rounds for Quality
15 Meter Sled Press
30 Meter Double Front Rack Carry
25 Band Face Pull-aparts

Superset x 3 sets

DB Push Press x 8-10.
Rest 45s.
Double DB Rows x 8-10
Rest 45s.

• Bonus points for holding the lockout on the PP for :01 each rep!
• Use the same weight for both movements.

Partner WOD

for time:

100/70 cal erg

THEN

24 rounds (12 / person)
5 pull-ups
5 Dual KB hang power cleans 2x24 / 2x16kg
5+ 5 Dual KB Front rack lunge 2x24 / 2x16 kg

THEN

100/70 cal erg

TC: 40 min
*koko kierros / henkilö ja sitten vaihto
*laitteen saa valita parin kanssa oman mieltymyksen mukaan ;)

AMRAP 12:00
10 Hand Release Push-ups
10/arm Single Arm Russian Swing 24/16kg
30 Double Unders

• Goal: Hard effort. 5+ rounds. Scale Push-ups as needed to achieve this.
• Rx+: 28/20kg

10 Rounds For Time:
200 Meter Row
10-1 Double Dumbbell Box Step Overs

[Kilos = 22.5/15]