Thruster Ladder

EMOM 20 min

0-5 min: 5 reps
5-10 min: 3 reps
10-15 min: 1 reps
15-20 min: 5 reps

*Voi tehdä pareittain, jos paljon porukkaa tunnilla.

Chipper interval
8x 2min/1min

40 Double unders
12 Single arm kb swing
12 T2b
12 Single arm kb clean
12 Burpee
12 Single arm kb stoh
12/10 Row

CONDITIONING

14min AMRAP:

3 Devils Press @22,5/15kg
6 TTB
9 Box over Jump
12 Steps Walking Lunge (2xDB in front rack/on shoulders)

Overall RPE 4, with heavy breathing, but not all out.

Target: 6+ rounds

2rds:
12 OHS (40/30kg)
6 Burpee over box

2 rds:
9 OHS (50/35kg)
6 Burpee over box

2 rds:
6 OHS (60/40kg)
6 Burpee over box

Time cap: 10min.

Huomioikaa muuttunut lukujärjestys wod vain klo 10-11
35 wall ball 9kg/6kg

50 russian twist s20kg/10kg

20 box over 60cm/50cm

20 hang cleans 60kg/40kg

10 power wheels

50 thrusters 45kg/30kg
EMOM 3 burpees
2 min rest
15-9-6
row cal
push ups

CONDITIONING
EMOM x10

1) Row 10-20cal
2) 5 C2B, 10 Push-Up, 15 Air Squat

RPE 3 to 4

Tailoring Options:
Decrease rep scheme from 5-10-15 to 3-6-9
C2B→ Pull-Up

AMRAP 5
10 Wall Balls 9/6kg
10 Kipping Pull-Ups

3 rounds
weight 90kg/65kg
3 deadlifts
2 cleans
1 jerk
12 cal row
12 cal bike

5 x 3 raakatempaus + 3 korkea veto + 3 raakatempaus,

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Tangon saa tiputtaa toistojen välissä.
3min lepo kierrosten välissä