Treeni
HS skill wod 20 min
10m Hs walk
15 Pull up
20/15 cal Bike/ echo bike
Rest 2 min

Hiki
Wod
12 min amrap
5 Pull up
10 Wall ball
15/12 cal Row
1 min rest

Bs 1 heavy set of 3 reps

Back squat

5-4-3-4-5

2-3 RIR

6-8sets:

3-4x 2 hang snatch 70-80%
3-4x 1 hang snatch 80-85%

EMOM 25 (5 rounds)

• 9/10cal Machine
• DB Snatch 14/22kg
• 8-12 Pull Up / 1-2 Rope Climb
• 40 - 80 Rope Jump
• Rest

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...