Sotilaspenkki 4x8
-jätä 3 toistoa "varaa"
-sarjat noin 3min välein

AMRAP 30 w. a partner:
20 Kipping Pull-ups
40 USA Swing (24/16kg)
40 Walking Single OH KB Lunges (24/16kg)
800 Meter Run / 2 x Stairs

• Rx+: C2B Pull-ups
• Scale with partner or self assisted strict pull-ups or ring rows.

Raaka tempauksen tekniikka 15 min

20kg plate . Go heavy but not max, focus on good technique.

Snatch (full) 3x50%, 3x60%, 3x70%, 4x2x80%

EMOM 18mins

30 DU
30" HS Hold
30 DU
20" Ring support hold
30 DU
30" Ring bottom hold

4 rounds
8 strict chinups
8 strict dips
1min lepo

skaalaus:
leuat -> barbell row
dipit -> punnerrukset

For time:

10 Wall Ball Shots (6 / 10 kg)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

Deload cycle start!

EMOM 10 mins
1 squat Clean @ 80-85%
- focus on receiving position