6 x alkavalla 90s
2 raaka tempaus, rakenna päivän mukavaan painoon

AMRAP 14, Teams of Two

50 Calories Row
75 Kettlebell Swing 24/16kg
50 Partner Sit-Ups
10 Junk Yard Dog

Split Reps as you like

Build in 17 minutes 4 RM

21-15-9
OHS 30kg/15kg
pull ups
ab mat sit ups

A1) Front squat 3x5x75%
A2) DB-lunges 3x12, use heavy weight, ie. 2x22,5kg/ 2x15kg
A3) DB box overs 3x20, use same weights as lunges. Box 60cm/50cm
rest 2 min between rounds

Strength (weight)

Build up to a heavy set of 2 BTN shoulder press

RX
4 SETS, Rest 2:00 Between Sets
10 Toes to Bar
8 Hang Power Cleans
6 Toes to Bar
4 Power Cleans
-Rest 2:00 b/t Sets-
- Barbell increases each round: 50/35, 60/43, 70/47, 85/57kg
Timecap: 16 mins
SCALED
4 SETS, Rest 2:00 Between Sets
10 Kipping Knee Raise
8 Hang Power Cleans
6 Toes to Something
4 Power Cleans
- Barbell increases each round: light first round, moderate in last round
RPE 7

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 SLOW Zottman Curls
1:00 Lat Foam Roll
10 Banded Ws
-Rest as Needed b/t Sets-

EMOM 16:
Min. 1 | Max handstand hold
Min. 2 | DB shoulder press (12.5/15 kg)
Min. 3 | Max hang from a pull-up bar
Min. 4 | Strict pull-ups
– Score is total seconds held + total reps completed.
– Perform just one attempt on the holds each minute.

Scaled WOD
For time and reps:
EMOM 16:
Min. 1 | Max plank hold
Min. 2 | DB shoulder press
Min. 3 | Max supine ring hold
Min. 4 | Ring rows
– Score is total seconds held + total reps completed.
– Perform just one attempt on the holds each minute.

Floor Press in Bridge
3x8
Build to a Moderate+ weight and stay at that weight across all sets.
If you benched last week for the 10s, try to go heavier this week.

6 Intervals
New start every 8th minute

A) 15-20/12-15 Cal Row
12-16 Box Jump Overs
12-16 DB Hang Clean & Jerk
8-10 Burpees
12-16 Wall Balls

B) 15-20/12-15 Cal Bike/Echo
12-16 Box Jump Overs
12-16 KB Swings
8-10 Burpees
12-16 Wall Balls

C) 15-20/12-15 Cal SkiErg
12-16 Box Jump Overs
12-16 DB Snatches
8-10 Burpees
12-16 Wall Balls