Warm Up
2 rounds
2 min cardio
20+20m 90/90 Bottoms Up Kettlebell Carry (per arm)
:20-30 Sec Supinated Grip Passive Hang
4-6 burpee pull ups

Strenght
2 Sets
8 Bench Press @55-65% + 8 Strict Pull Up/hardened ring row
rest 2-3 min
6 Bench Press @65-75%+ 6 Strict Pull Up/hardened ring row
rest 2-3 min
4 Bench Press @75-85% + 4 Strict Pull Up/hardened ring row
rest 2-3 min

Metcon
2 sets
12/15 calories ski erg or 9/12 calories air bike
4-6 burpee + c2b pull up or burpee pull ups
8-12 pull ups or ring rows
8-12 push ups
12/15 calories ski erg or 9/12 calories air bike
rest 1:1 bwn sets, alt time with partner full round

3x 8/ liike

Käsipainoilla penkkipunnerrus
Vipunosto sivuille
Ulkokierto

3x5 Tempo Bench Press @ 32X1 Tempo

• 3s. down, 2s. pause at chest, explosive press, 1s. lockout
• Use moderate to light weight

Min 1: 3 bar muscle-ups
Min 2: Max-reps DB snatches (15/22.5 kg) alt.
Min 3: Rest

Scaled WOD
EMOM 15:
Min 1: 5 ring rows + 5 push-ups from the knees
Min 2: Max-reps DB snatches alt.
Min 3: Rest

In 4 mins, for max reps of:
25/20 Row Calories
25 American Kettlebell Swings, 24/16 kg
max reps in remaining time kipping Pull-ups
Rest 4 mins
-- then --
In 4 mins, for max reps of:
20 kipping Pull-ups
25/20 Row Calories
max reps in remaining time American Kettlebell Swings, 24/16 kg
Rest 4 mins
-- then --
In 4 mins, for max reps of:
25 American Kettlebell Swings, 24/16 kg
20 kipping Pull-ups
max reps in remaining time Row Calories

Scaling : jumping pull up, ring row

Voima te+Vala
3sarjaa
-3+3

4 kierrosta

2min - 20/16cal laite + max toistot kp tempaus riipusta
2min - lepo

Back Squat, 3 waves ( 3 rounds )

5@70%
3@75%
2@80%

Go every 2:30

WU: EMOM8: (40s on / 20s off:)
1) row/ski
2) scap. ring row + ring row alt.
3) lying miniband chest press
4) kang squat
-> miniband press:

AMRAP 12 mins
12/9 Machine Calories
8 Bar Facing Burpees
4 Squat Snatches, 50/35 kg "OR" 4 Squat Cleans @60/43kg

Goal: 4+ rounds