Deadlift

3x10

E3MOM / 3+ REP IN TANK

A. AMRAP6
16 SYNC Box jump overs with step down
3/3 SYNC SA DB Devils press @22,5 / 15kg

rest 2 min

B. AMRAP6
30 Cal ski erg
20 KB goblet squats @24/16kg
10 KB Swings

rest 2min

C. AMRAP6
”I go, you go”
10 Wallballs
8 Deadlift @60/40kg

rest 2 min

D. AMRAP6
*1 partner must hang in rack while other partner doing:
10 Cal row
5 Burpee over rower

Bench Press
6 x 5 @55-65% of 1RM, every 60s.
- Speed focus
- Little bit heavier than last week

5 back squats
Max-reps ring dips
– Rest 1:00 between rounds.
– Score is total ring dips.

Scaled WOD
10 x 1:00 rounds:
5 back squats
Push-ups from the knees/Push ups
– Rest 1:00 between rounds.
– Score is total push-ups.

Eight Tabatas in 39 minutes

Tabata Thrusters 42,5kg/30kg
1 minute Rest
Tabata Pull-Ups
1 minute Rest
Tabata Cleans 60/42,5kg
1 minute Rest
Tabata Ring Dips
1 minute Rest
Tabata Deadlifts 90/65kg
1 minute Rest
Tabata Handstand Push-Ups
1 minute Rest
Tabata Kettlebell Swings 24/16kg
1 minute Rest
Tabata Row Cal.

AMRAP7
3-6-9... pull up (anyhow)
4-8-12... (elevated) push up
5-10-15... air squat

Back Squat

8 x 1 @ 80 - 85%

Go Every 2:30

EMOM12 w/ double kb:
a) 6-12 + 6-12 staggered stance DL
b) 6-12 + 6-12 gorilla row
c) 20-40m mixed carry

- rest 4 -

EMOM12 w/ bb:
a) 5-8 + 5-8 alt. front rack step back lunge (bb from the floor)
b) 8-12 reverse grip Yates row
c) 8-12 floor press

Huomioita: Voit vaihtaa painoja liikkeiden välillä tai tehdä samoilla koko treenin läpi.
RPE 7-8, säädä treenin intensiteettiä painoilla ja sarjapituuksilla.

Työaika <45s / min.

3 kierrosta laatubodausta

10 etunojapunnerrus korokkeilla
12 kp hauiskääntö

Kunnon venytys punnerruksen ala-asennossa ja rauhallinen tempo, lepo tarpeen mukaan.

1-2rounds:

9min ON / 1min Off
1) bike
2) row
3) ski
4) echo

2min easy / 1min moderate

target PK1-2 / TOTAL 40-80min