Wod
2 Rounds
1 min Box jump
1 min Wall ball
1 min Box jump
1 min Wall ball
Rest 2 min between rounds

5 Rounds:
Max reps Bench press (bodyweight)
Max reps strict pull-up

Rest 2min.

Scaling:
*Bench press weight, 1 round more than 10 reps.
*Strict pull-up with band, 1 first round more than 10 reps

7 rds
15 WB
9 Pull up
12 Db Snatch alt. 15/22.5

Sumo Deadlift
7-5-3-3-3
- each set as heavy as possible
- full reset between reps
- 2-3 mins rest
- perfect form

4x
4 min ON/2min OFF
Alt. A and B

A. AMRAP of:
8 Box Jumps
12 DB Snatches 22,5/15kg
16 Wall Balls

B. AMRAP of:
3-6-9-…. Power Snatches 60/40kg
3-6-9-…. Handstand Pushups

Split Jerk 6x3x60%

For time
3000m air bike or bike erg
2000m row
1000m run

Split jerk 5-7x 3

60-70%

From rack

DELOAD WEEK

A) Rowing technique

B) Rowing progression VK 5/6
2x 5min on / 5min off
2-3s faster than average pace in 2km test

Kuuden viikon soutuprogressio, jossa otettiin VK1 2km soututesti.
Testistä saatu keskivauhti määrittelee soutuprogression intervallien vauhdin viikoille 2-5. VK6 testataan 2km soutu uudelleen.

Shoulder Press
Build to a heavy double with full 3 second pause in the bottom between the reps.
- Approx 6-8 sets to find the double.