EMOM 12:
Minute 1 | 5 strict weighted pull-ups
Minute 2 | 5 strict weighted dips

Scaled WOD
EMOM 12:
Minute 1 | 7 ring rows
Minute 2 | 7 push-ups

Rowing progression VK 1/4

5x2min on / 2min off

Sama tai 2-3 sec nopeampi keskivauhti, kuin 2km testissä

AMRAP8
4 DB thruster 2x22,5/15
6 toes to bar
24 double under

Rest day - what did you do?

In teams of 2:
Buy In 2000m row/ski erg or 4000m bike erg
Then,
4 Rounds of:
80 Double Unders
40 Wall balls @9/6kg
20 Squat Cleans @60/43kg
10 Bar facing burpee
*One person works. Split as needed.
Timecap: 35 mins

A) 4 rounds
4-4-3-3 push press @70-85% 1RM
Rest 30s
8-10/side one arm supported DB row
Rest 1,5min

B) Accessory: ring holds
On the minute for 9min
1. 15-25s ring support hold
2. 15-25s ring bottom hold
3. Rest

Superset x 4 rounds

Close Grip Push-Up x 8-10
Rest 60s
Plate Front Raises x 12-15
Rest 60s
Add weight on the back for push-up if possible.

Tall Clean 3x4x40%

Treeni 2
Warm up
2 rounds
2:00 cardio (increase pace each round)
21 plate hops
7 gtoh with plate
7+7 suitcase deadlifts
7+7 single arm push press
10 scap pull ups
:20 Wall Walk Hold + 20s side plank hold R/L

Strenght
Push Press Training 7-5-3-7-5-3 reps
Perform 3-5 box jumps right after (sharp)
rest 2 min bwn

Strenght
Deadlift Training 7-5-3-7-5-3 reps
Perform 6-10 push ups right after
rest 2 min bwn

Cool down
3-5 min light cardio

AMRAP 8 of ascending reps:
2 Burpee Box Jumps (60/50)
2 Squat Cleans (60/43kg)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round.

Score = total reps completed
Beginner: Sub Russian Swing for Squat Clean

Extra:
Pidgeon stretch on box 2x30"/side