3 Rounds
2 Min Max Calories Row Or Or Ski Or Bike
2 Min Amrap 3 Pull Up Or Ring Row + 6 Push Up + 9 Air Squat
*total 12 min
*every 2 min

DELOAD WEEK

Dumbbell skill medlay

8-6-4-2/side reps for quality
One arm DB hang clean & jerk
One arm DB squat snatch
One arm DB overhead squat
One arm DB overhead walking lunge (steps)

You Go / I go with partner
Start with light DB and you can increase weight as reps decent or stay with the same weight

10 min time to practise Hs walk.
Or Hs walk drills.

-wall walk + käsien irroitusta lattiasta.
-Hs hold seinää vasten ja käsien irroitusta/painon siirtoa lattiasta.
-Levypainon päälle käsillä nousu seinää vasten
-Around the box Hs walk

• Hs walk -Hs walk esterata harjoitus.

Valitse kaksi liikettä, joita harjoittelet.

EMOM x 7 MINUTES
5 'Library' Deadlifts
Library deadlifts means you control the negative very well so there is no loud noise on the floor each rep.
Start Moderate and build to Moderate-Heavy.
RPE 7

AMRAP x 20 MINUTES
30 cal row/bike/ski
20 Plate Ground to Overhead @ 20/15kg
8/8 Lateral Box Step-Ups @60/50cm
15 cal row/bike/ski
10 Hand Release Push-Ups
4/4 Plate Overhead Box Step-Up

Front squat 4x5x65%

Back squat 5x65%, 3x5x75%

1 deadlift (42,5/60 kg)
1 front squat (42,5/60 kg)
1 box jump (61/76 cm)
– Add 1 rep to each movement after
completing a full round.

Scaled WOD
AMRAP 12:
1 deadlift
1 front squat
1 box step-ups
– Add 1 rep to each movement after
completing a full round.

Warm Up
3 rounds
1 min row or assault bike
10/10 windmill @5-10kg
4-8 strict pull ups / hardened ring row
10 wall squats

Strenght
Overhead Squats 5x5reps @60-70-75-75-60%
rest 1.5-2 min bwn sets
Snatch High Pulls 3x5 reps @85-95% of 1rm snatch
rest 2 min bwn sets

Metcon
3 rounds for time
1 min max reps of double unders
20-30 air squats
10-15 strict hspu / Box Hspu
time cap 12 min.

5 Sets x Every 4:00

6 Back Squat 50-55%
Max. Reps Double Unders in 1:00