EMOM x 6 MINUTES
Options;
1-3 Strict Deficit Handstand Push-Ups
or
2-4 Strict Handstand Push-Ups
or
3-5 Box Pike Push-Ups
or
3-5 Strict Seated DB Press

• RPE 7

AMRAP 12

1 Round " Cindy"
1-2-3-4-5...ect
Hang Squat Clean @ 75% BW

• 1 round "Cindy" 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

Clean pull + Hang Squat Clean + 2 Front Squat

In 12 Building Heavy Complex, after that Perform 5 Sets x Every 2:30

bent over row 3x6
* -lepo 2-3min
-lisää painoa edelliseen viikkoon*

Banded Hamstring Curls + Romanian Deadlift

5 Sets

10+10 Curls
8 Romanian Deadlifts

Go Every 3:30

Tempo Back Squat

3-3-3-3-3-3, every rep 1. sec on bottom.

Go Every 2:30

30 walking lunges
6 strict pull-ups
5 KB strict presses/arm (12/16 kg)

scaled WOD
AMRAP 10:
20 walking lunges
6 ring rows
5 DB strict presses/arm

3 kierrosta

50cal soutu
15 käsilläseisontapunnerrus
50 tuplanaruhyppy

Aikaraja 20min

Squat snatch 10x3x60%

Warm up: 2-3 rounds
10 air squat + cross kicks
10 split jump
20 russian twist
*
3-5rounds
12+12 bulgarian split squat + 6-8 air squat (tempo 40X0)
*
For time:
200 air squat,
at every minute you start : 3 burbee
*
Fitness For time:
150 air squat,
at every minute you start: 3 burbee