Band-pull-aparts 5x20
-voit tehdä penkin lämmittelysarjojen välissä

Penkki 2x5x85%

2lankun penkki 85% x Amrap

Pullover 3x20
-semikevyt

Kiertäjät kyljellään 1x30 / käsi

For time:
30-20-10-20-30
jumping split squat (both legs = 2 reps)
kb hang clean (24 / 16)

RPE 9

TC: 10

Jefferson Curl 3x10

Pystypunnerrus 3x10
-kevyt noin 30%

Kyykky 2x5x85%

Etuheilautus yhdellä kädellä 2x20 / käsi

Kylkilankkunostot 2x20 / puoli

(in 10 minutes)

Etuheilautus 3x20

Pystysoutu kumpparilla 3x20

Penkki 2x5x82,5%

Kapea penkki, top half 3x8x60-70%
-1s stoppi

Vipunostot taakse 3x12-20

Sivutaivutus 3x30 / puoli

2-4 rounds, rest as needed:
8-12 double db rear delt flies
8-12 double db lateral raise
8-12 double db front raise

Focus on solid quality reps, move weights with muscle not with momentum. If needed have short rests (5-10s) between movements and longer rests between rounds.

Run 800 m
Max wall-balls in remaining time.
– Rest 1:00 between AMRAPs.

Scaled WOD
Every 5:00 for 3 rounds:
Run 400 m
Max wall-balls in remaining time.
– Rest 2:00 between rounds.

15 chest-to-bar pull-ups
7.5-m handstand walk

Scaled WOD
5 rounds for time:
15 jumping c2b/rng row
:30 piked/plank shoulder taps

4 rounds for quality

1-2 pullover
10 crossover singles/ 5 crossover DU/ 20 DU
20-30sec handstand hold
10 plank weight drag

Uhoskin portaat