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

---

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.

Warm Up
2 rounds
1.5 min cardio
7 strict burpees / burpees
14 band pulls or ring rows
1min Plank Hold / 30+30s side plank

Strenght
Bench Press 10-7-5 and 2x4 reps @55-63-71-79%
perform 6-8 single arm db/kb row right after bench press (againts box) (R/L)
rest 2-2.5 min bwn sets

Metcon
3 sets
10/12 cal machine + 2-3 wall walks
alt time with partner full round

rest 2 min

3 sets
10/12 cal machine + 8-12 db snatch @10-20/17.5-32.5kg
alt time with partner full round

Warm Up
3 rounds
1 min bike,run,row
10 glute bridges
10 band pulls / pass throughs
10/10 rdl/suitcase and 20 goblet squat 3rd

Strenght
Back squat 4x8 reps @57-62-67-71%
rest 2-2.5 min
Front Squat 3-4x5reps @60,65 and 1-2x70%
rest 2 min
Keskity laatuun kyykyissä ja pitämään liike hallittuna.

Metcon

3 times with air bike 1x2 min and 2x1 min
rest 1 min
3 times with rower 1x2 min / 2x 1min
Go with fast pace on each work time, increase pace on each
round so dont start all out. Vuorotellen parin kanssa.
Tarkoitus on vetää 80-85-90% effortilla.
Nollaa näyttö aina alussa, vaihtoaika pyri pitään n.5-10 sek.
Tämä sama tehty viikolla 1, vertaa tuloksia niihin.

5 RFT:
2-4 wall walk
16 double db deadlift (2x22,5 / 2x15)
16 single db front squat (22,5/15)
-Rest 45s after each round.-

TC: 17

Strict HSPU 5x2