15 - 20 Minutes Of :

16 Bicep Curls w/ DB´s, alternating
20 Banded AB Crunch
5 - 10 Ring Dip / Bench Dip
10 - 15 Strict Leg raise / Strict Knee raise

Rest between movements as needed.

6x 5min AMRAPs
(2min rest between)

A) 30 Double Unders
10 Double DB Thrusters
10 Double DB Biceps Curls

B) 12/9 Cal Row
12 Wall Balls

C) 1-2-3-.. Burpees
2-4-6-... Situps
3-6-9-... Squats

D) 12/9 Cal Bike
12 DB Hang Clean & Jerk

E) 7 Jumping Pullups
7 Pushups
7 V-ups

F) 10 KB Swings 24/16kg
5x7,5m Shuttle Run
10 Box Jumps
5x7,5m Shuttle Run

3x Submax terävää kippiä

HSPU:

Harjoitellaan HSPU:ta kipilllä

Emom 15:

1) T2B
2) HSPU
3) Lepo

-Mukavat toistomäärät.

EMOM35
1. 14/10 Cal row
2. 1-2 Rope climb
3. 14/10 Cal AB/Bike erg
4. 6-8 Alt. Single arm devils press @22,5/15kg
5. Rest

RPE 3.5-4

DELOAD WEEK

"Suomi 106"

Partner workout
For time
106 medball squat clean 20/15
106 medball box step-up 60/50
106 medball ground to overhead
106 medball sit-up

Share reps with partner

Back squats - E4MOM
toistot 3-2-2-1-1-1

Tavoite: Etsi päivän raskas.

11/2 split squat
4x10/

superset with

lying resistance band leg curl
4x15

superset with

sprawls
4x15

3.5-4 min sets
[20 minutes]

RX
EVERY 2:00 x 7 SETS
25 Double Unders
10 Alt. Front Rack Lunges @60/43kg
25 Double Unders
Rest remaining time
- Unbroken Double Unders optional challenge!

SCALED
EVERY 2:00 x 7 SETS
50 Single Unders
10 Alt. Front Rack Lunges @ moderate
50 Single Unders
Rest remaining time
- Single unders unbroken for optional challenge!
RPE 8

Goal: 30+sec resting time each set

Partner Wod!

For Time
100 Burpees
80 Goblet Squats 24/16kg
60 Push-Ups
40 Plate Ground-to-Overhead 20/10kg
20 Wall Walks
40 Plate Ground-to-Overhead 20/10kg
60 Push-Ups
80 Goblet Squats 24/16kg
100 Burpees

3x
Submax terävää kippiä

3x
Submax deficit SHSPU / SHSPU
8-10 Pystypunnerrus istuen tangolla
8-10 Linkkaria