30 sumo deadlift high pulls (25/35 kg)
1:00 plank hold
30 lateral burpees over the barbell
1:00 plank hold
30 sumo deadlift high pulls
1:00 plank hold
30 lateral burpees over the barbell
– Plank hold time is accumulated.

SCALED WOD
For time:
15 sumo deadlift high pulls
:30 plank hold
15 lateral burpees over the barbell
:30 plank hold
15 sumo deadlift high pulls
:30 plank hold
15 lateral burpees over the barbell
– Plank hold time is accumulated.

*lähestyminen esim. 10@50%, 8@60%, 6@70%, 4@80%, 3@85%, 2@90, 2@95%, 3x1@100+% pal 3-5min

AMRAP 15 IGYG

500/450m Bike Erg
5m Handstand Walk

Mobility, lower body

EMOM x 10

2 squat snatch 60-70% of 1rm snatch BE FAST!! / drop&go

Mobility

EMOM x 8 MINUTES
MIN 1 - :30 Handstand Hold Option
MIN 2 - :30 Strict Handstand Push-Ups or Hand Release Push-Ups / Incline Push-Ups

• HS Hold Option: Pike Hold / Wall Handstand Hold / Freestanding Hold
• RPE 5-6

EMOM 20 Work 0:45 / Rest 0:15 ( Amrap )

Row Calories
Bike Calories
Double Unders
Rest

20 Reps of:
2 Power Clean + 2 each Front Rack Reverse Lunge each leg @60/43kg

Goal: Tough effort.
1 rep = 2 Power cleans + 2 Front Rack Reverse Lunges on the right leg + 2 Front Rack Reverse Lunges on the left leg.
Time cap 12:00
Rx+: 70/47kg

Extra:
wall supported Tibia Raise: 3 x 15-20 . Rest 60s

Hang Power Clean
Build to a heavy single in 6 sets. Rest 2:00
- Sets of 3,2,2,1,1,1
Option: Work on technique doing 4-6 reps each set