Penkki 4x4x80%

Kapea penkki 4x8

Dippi TAI Penkkidippi 3 x AMRAP

Vipunostot taakse x 20 / eteen x 20 / sivuille x 20
-3 kierrosta, kierros aina yhteen putkeen

Ojentajat kumpparilla 5x20

A. EMOM 12 (gymnastics)
8-15?Pullups
12-20 Pistols
8-15 Toes to bar
8-15 Handstand Pushups

Rest 3min

B. EMOM 12 (strength, heavy weights)
8-12 DB Snatches
8-10 Wall Balls + 6-8 Box Step-Ups (with Ball)
8-12 KB Swings
8-12 SA Overhead Walking Lunges

Rest 3min

C. EMOM 12 (Cardio)
Double Unders
Shuttle Runs
Calories

POST WORKOUT STRENGTH
Floor Press
12-10-8
Start Light and build to Moderate. This is a deload week.

For Time :

12-9-6
Thrusters 42,5/30kg
Bar Over Burpees

Rest 1:00 between rounds.

Thrusters

Climb in 5 RM OTD in 10 Minutes

Climb in 3 RM OTD in 10 Minutes

Climb in 1 RM OTD in 10 Minutes

Score : Heaviest of each weight.

Butterfly, kipping technique

40 toes-to-bars
12 wall walks
– One athlete works at a time.

Scaled WOD
3 rounds for time with a partner:
30 hanging knee raises
12 inch worms
– One athlete works at a time.

5x5 Pressing Snatch Balance
- Go by feel
- Rest 1-2min btw sets

EMOM x 9-12
1) echo bike
2) ski
3) 5 up & down + 5-10 ring row + 5-10 push up

3x6
- rest 2min