3 rounds
7 inchworm
7 Box jump with step down
7 single leg kettlebell RDL R/L
14 banded good morning
14-10-7 deadlifts, starting with empty barbell, add weight each round
-into workout prep-
6 burpee pull up
5 box jump over (at workout height)
4 Deadlift (at workout weight or 10% below it and then add the wod weight)

Workout 1
3 rounds
15 Burpee Pull Ups
12 Box jump (75/60cm)
9 Deadlifts (125/90kg)
Scoring: Time

Keep smooth pace on burpee pull ups, scale to burpee touch target above
No rebounding on box jumps, you can use same box with partner alt time
if necessary.
Deadlift weight shouldnt be over 70% of 1rm and should be done in 1-2 sets.

Workout 2
EMOM 18
1 ) Double Unders x 50 reps or max reps in 40s.
2 ) Toes to bars / Knees to Elbows x 8-12 reps
3 ) Handstand Push Ups x 8-12 reps OR HS HOLD x 20-30s.

Accessory
3 rounds
10-15 bent over barbell row @35/50kg
10 Bulgarian Split squats (3sec down, fast up)
1:00 plank hold

Cool down
2-3 min light cardio
1+1 min leg across body strech
1-2 min prayer pose
1 min cobra to downdog pose
10+10 arm circles

Yhteenlaskettu tulos

Push press 5 x 2reps
- heavy double
- use same weight across all sets
Accessory : pendlay row with KB 4x 10 reps / side

20 Wallball (20/14lbs)
Power clean:
15x (50/35kg)
12x (60/40kg)
9x (70/45kg)
6x (80/50kg)
3x (90/55kg)
Max reps (100/60kg)

• Ohjeistus:
• Suorita aina ensin 20 seinäpalloa, jonka jälkeen rinnallevedot, joissa toistomäärät laskevat ja painot lisääntyvät.
• Lisää aina itse omat painosi.
• Tangon tulisi olla alussa kevyt, lopussa raskaan puoleinen.
• Mikäli ehdit viimeiseen kuormaan, Suorita tällä niin monta toistoa, kuin ehdit.

Running intervals
4 Rounds
3 min On/ 1:30 min Off + 1:30 min On/ 3 min Off

Push jerk

5-5-5-5-5

Every 2 minutes

900m run

40 cal air bike

Kyykky 2x2x70%

Stoppi-kyykky 5x5x50%
-2-3s stoppi

SitUps 100-200 toistoa

Leuanveto 25-50 toistoa (eri otteilla, voit tehdä vatsojen kanssa vuorotellen)

”Artie”

20min

5 leuanveto
10 etunojapunnerrus
15 ilmakyykky
5 leuanveto
10 thuster 43/30kg

50 hollow rock
50 superman
50 banded pull apart