14 minute partner amrap:

• 30 du
• 15 kb swing 32/24kg

AMRAP 20
5 Pull up
7 TTB
9 Push press 42,5/30

5x2
Concentrate on exploding from above the knees and fast head movement.
@ max 60% of 1 RM

5x2
Work on speed @ max 60%

For Time:

3 Wall Walks
20 Power Cleans
30 Box Jumps / Box step-ups
40 Dumbbell Snatches
50 Ab-mat situps

Time cap: 12 min

*On Rampilla tehdään pelkällä tangolla + kevyt käsipaino
*WODilla:
Rx: 70/50 kg, 60/50cm box, 22.5/15 kg db
Scaled: 50/35 kg, box step-up, 15/10 kg db

5x 2 Push Press + 5 Push Jerks

• Build up to heaviest set

Find your 10RM POWER Clean of the day

-If you go below parallel it´s a NO REP!
-TNG, no dropping between reps!

backsquat 5-3-1-1-1

15min EMOM:

• 1st: 6-10 Ring Dips
• 2nd: 8-12 Kipping Pull Ups
• 3rd: 25 Air Squats

Built up
10 reps 55%
7 reps 60%
5 reps 65%
4 x 3 reps
up to 75 % of 1 Rm
(deload)

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Reinforce technique with lighter loads
Build consistency and control
RPE 6–7, Moderate effort, never heavy
Coach tip:
Keep elbows high and chest up
Move with control — no rushing