bench press 3x10
* -nouseva paino
-lepo 3-4min sarjojen välissä*

Back squat
3x9
- rest 3min between sets
- 100-103%% of 10RM / RPE9-9,5 for last set, no failure!
- RPE 9,5 means that you cannot do more reps but still can add weight.

Etuheilautus kahvakuulalla 3x15

SitUps 3x15

Jalkakyykky 2x3x87,5%

Maastaveto 5x1x60%

AMRAP 2:
Knees-to-elbows
– Rest 1:00
AMRAP 4:
5 knees-to-elbows
7 wall-ball shots
– Rest 2:00
AMRAP 6:
5 knees-to-elbows
7 wall-ball shots
9 box jump-overs

Scaled WOD
For reps:
AMRAP 2:
Hanging knee raises/sit ups
– Rest 1:00
AMRAP 4:
5 hanging knee raises/sit ups
7 wall-ball shots
– Rest 2:00
AMRAP 6:
5 hanging knee raises/sit ups
7 wall-ball shots
9 box step-overs

A1) Hang squat clean 3x5x60%
A2) Skater jump 3x6, alternating
A3) Explosive floor press 3x6x60%
A4) push ups drops 3x4

Thruster 3 RM

Starts from the ground, goes through the full squat and finishes with the barbell overhead.

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Options: power clean + thruster, or cluster.
No letting go of the barbell between reps.

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Post three heaviest successful attempts.

Working in pairs 28 Min AMRAP;
Run 400m together
20 power cleans 70/50kg
40 wall balls

Split YGIG but run together

CONDITIONING

“Barbara”

5 rounds, each for time

20 Pull-Up
30 Push-Up
40 Sit-Up
50 Air Squat
3min rest between rounds

Overall RPE 4 to 5

Target <4min rounds. Be relentless with your push-ups, no bad forms!

B1) 4 rounds for time
40 DUs
10 deadlifts 80kg/55kg
5 bar over burpees

AMRAP 12
15 Box Jumps
12 Hang Power Snatches 42,5/30kg
9 Burpee over bar
6 Overhead Squats
3 Muscle-Ups