Front squat

5-4-3-10

1-2 reps in tank, not too heavy / 10 rep 70% of daily 3rm

back squat

3-3-3-10

1-2rep in tank/ 10 rep 73% of daily 3rep max kg

3 kierrosta aikaa vastaan
30 x KB swing
30 x K2E / Toes to bar
30 x Leuanveto

Kolmen hengen tiimit.
Toistot jaetaan tiimin
kesken 10 / hlö.

2-3 rds for quality:
20-30s + 20-30s Copenhagen plank
12 bb bicep curl
12 db pull over

12 front squats (47,5/70 kg)
Max burpee box jump-overs
Rest 2:00
– Step down from the box.

ScaledWOD
3 x 2:00 rounds:
12 front squats
Max burpee box step-overs
Rest 2:00
– Step down from the box

1rm Squat Clean Thruster (Cluster) in 20min

Find your one rep max of the day in 20min.

Nopee Metcon

100 Wallball shots for time 9/6 kg

Timecap: 5 minutes.

*Parissa lähdössä jos paljon porukkaa tunnilla!

"Diane"

21-15-9 reps for time
Deadlift 100/70
Handstand push-up

1 Rinnalleveto raakana
1 Rive riipusta kyykkyyn
2 Työntöä

*Päivän paras 👊

FOR TIME
with pair I go, you go

100 air squat
100 db snatch
100 push up
100 box jump
100 TTB/TTR/Knee raises
100 wall ball
100 DU
100 burpee
100 sit up
100 cal row