Sisäänosto 65/50cal laite

3 kierrosta
12 etunojapunnerrus
9 raaka rinnalleveto riipusta + työntö 52/43/35/30/25kg
6 yleisliike

Ulososto 65/50 laite

Aikaraja 20 min.

Warm Up
3x40/20/10s of ski/row/ski/row, rest 20s bwn sets.
then 2 rounds
10 HR push ups
:20 Side Plank Hold R/L
10 alt hand db/kb power clean
:30 active bar hanging

Strenght
Double db/kb thrusters 8- 8-8-8-8 reps @moderate to heavy set weights
perform 6-10 feet elevated ring row right after
rest 2-3 min bwn sets

Metcon
Emom 16
1) bike erg x 30-40 seconds
2) american kb swings x 10-12 reps
3) ski x 30-40 seconds
4) single arm devils press x 6-8 reps

WU: AMRAP8:
60s erg
10 sots press with stick
10 banded deadlift
5+5 greatest stretch

4x8 Seal Row
- Go heavy
- Rest 2min btw sets

EMOM x 30

1) shuttle run
2) box jump over
3) plank hold
4) echo calories
5) rest

Alkavalla 2 min, 5 kierrosta.

1. Askelkyykkykävely kahvakuula tai käsipaino maljassa
2. 12 polvet rintaan+12 puolilinkkari.
3. Laite
4. Lepo

Kesto 40 min

2 wall walks
2 deadlifts (90/140 kg)

Scaled WOD
AMRAP 8:
2 inchworm + push-ups
2 deadlifts 

3 rounds for time of:
Machine, 500/400 m , Bike erg 2x
21 Dumbbell Deadlifts, 2x22.5/15 kg
15 Dumbbell Front Squats, 2x22.5/15 kg
9 Dumbbell Clean & Jerks, 2x22.5/15 kg

Timecap: 16 mins

Front Squat 4-2-2-2

Build up to the heaviest 4 reps!
Rest 2 mins between sets.

--then--

4 x 2 @ 90-100% of first part!
Go every 90 sec!

Voimarive +Etukyykky+Ylöst. pys 2s. Saksiin
3sarjaa
-3+3+3