7 push presses
7cal ergo
7 burpees
- One partner completes a full round at a time before switching for 10 rounds each.
- time cap 35min

Scaled WOD
20 rounds for time with a partner:
5 push presses
5cal ergo
5 burpees
- One partner completes a full round at a time before switching for 10 rounds each.
- time cap 35min

Back Squat Cycle
5 sets of 2 reps @ 90% of 1RM

5x3 Muscle Snatch
- Rest 2min btw sets.
- Start @40-45% of 1RM Power Snatch and each round increasing load.

Snatch complex e90s x6-8

1 power snatch + 2 squat snatch 73-83% of power snatch 1rm

drop&go!!

30min for quality:
8 bench press
8 strict chin up / assisted chin up
8 double db rear delt flies + 8 double db lateral raise
8+8 shrimp squat*
accumulate 30-60s L-sit hang
- rest 30-60s between movements

Painot saa olla haastavia, mutta ei saa mennä failureen missään liikkeessä.

RPE 7-8

Shrimp squat:
- Tarkoitus: mahdollisimman kevyt kosketus takajalalla maassa / ei saa "romahtaa" maahan.
- Skaalaus: vain negatiivinen, takajalan alle koroke, esim. levypaino -> vähennetään hieman kyykättävää matkaa, tuki/pieni apu rigistä...

RX
3 rounds for reps:
1:00 wall-ball shots (6/9 kg) (2.7/3 m)
1:00 sumo deadlift high pulls (25/34 kg)
1:00 box jumps (51/51 cm)
1:00 push presses (25/34 kg)
1:00 row for calories
– Rest 1:00 between rounds.

INTERMEDIATE
Same as Rx’d

BEGINNER
3 rounds for reps:
1:00 wall-ball shots (2.7/4 kg) (2.7/3 m)
1:00 sumo deadlift high pulls (15/20 kg)
1:00 box step-ups (30/51 cm)
1:00 push presses (15/20 kg)
1:00 row for calories
– Rest 1:00 between rounds.

4-5sets:

2 snatch grip push press + 2 snathc balance + 2 OHS

Easy & fast

Kyykky 2x3x85%

Maastaveto 1x90%

Jalkanostot maaten 3x8
-lisäpainolla

Reisikoukistus 3x25

INTERVALS

3-5sets:
15/12cal ski
12 ttb
9 burpee box over
6 squat snatch @60/40kg

rest 3 min between sets

Back squat

6-4-4-2

1-2 RIR