Front Squats 5x5x75%

Supersets :
5 weighted strict Pull ups @40-50% of 1 rm.
5 high box jumps
rest 2-3 min and repeat total 3 times.

4 left-arm DB Turkish get-ups (12.5/15 kg)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.

Scaled WOD
AMRAP 12:
4 left-arm kb Turkish get-ups
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.

3 x 2  @90%
*rest ~90 sec

2 + 1+ 1 6/10 rpe
2+ 1+ 1 @7/10 rpe
1+1+1 @7.5/10 rpe
1+1+1 @8/10 rpe
1+1+1 @8.5/10 rpe
*New set every 90 sec

PERFORMANCE
4 ROUNDS FOR TIME
21 Box Jump Overs @60/50cm
15 Ring/Bar Dips
9 Shoulder to Overhead @ 60-70% of Push Press score

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FITNESS
4 ROUNDS FOR TIME
21 Box Jump Overs @50/45cm
15 Between Box Dips / Box Dip
9 Shoulder to Overhead @ 50-60% of Push Press score

• RPE 8
• VIdeo: https://vimeo.com/820783500?share=copy

”Kody”

22 kierrosta parin kanssa
9 yleisliike
8 tanko lattiasta pään päälle 43/30kg

2000m soutu

Aikaraja 40min

A) Pause split jerk
3x3 @50-60% 1RM
2s pause in dip & catch

B) Split jerk
2x3 / 2x2 / 4x1 @70%+

C) Accessory
3 rounds for quality
12-15 lateral raises
12-15 straight arm banded pull-down
15-30s ring row hold

8x 1min ON 1min OFF

6 Boxin ylitystä
6 istumaannousua

*Jatka siitä mihin jäit.

9 DB/KB thrusters
1 rope climb
– Use two KB/DBs.

Scaled WOD
AMRAP 12:
9 DB/KB thrusters
1 rope pull-to-stand
– Use two KB/DBs.