Emom 50:

1) Kone
2) Kone
3) Lepo
4) 5-8 Joogapunnerrusta ja joka toinen kierros rapu+
R-ranka
5) 8+8 Sivutaivutusta (kp/kk)

Split jerk 3x1x80%, 3x1x85%

4× 12min

1) Kone 2x 6min (2:lla koneella)

2) 8-10 toistoa liike (tangolla)
Niskan takaa pystypunnerrus
Hyvää huomenta
Askelkyykky kierrolla
Lapapunnerrus kupista

3) 8-10 toistoa liike
Lankkuburpee askeltaen
Yhden käden kahvakuulaheilautus
Sivutaivutus kahvakuulalla
Jalkojen nosto kuulan yli

4) 8-10 toistoa liike
Skorpioni
Kepillä olkapäät
Pohjepumppaukset kulmanojassa
Rento roikunta

3-4 rounds

8-10 seated barbell behing neck snatch grip press
6-10 hanging shoulder taps
6-10 handstand shoulder taps/ box shoulder taps
10 barbell behind neck side bent

3-2-1-1-1-1-1 (MAX OUT!)
*Go To Heavy 1 rep Front Squat Of the day in 12 minutes
3@6/10 rpe
2@7/10 rpe
1@8/10rpe
1@8.5/10rpe
1@9/10 rpe
1@9.5/10rpe
1@10+/10rpe

RX
EMOM x 18 MINUTES
MIN 1&2 - AMRAP of: 6 Tall Box Jump Overs @75/60cm + 15m Farmer Walk @ heavy + 36 Doubles Unders
MIN 3 - :40 Static Hold

SCALED
EMOM x 18 MINUTES
MIN 1&2 - AMRAP of...6 Box Jump Overs @60/50cm + 15m Farmer Walk @ moderate + 60 Single Unders
MIN 3 - :40 Static Hold
Pick up where you left off each round if you can remember :D
Options for Static Hold: Plank Hold, Wall Sit, Bar Hang,

DELOAD WEEK

Partner workout

8min AMRAP (you go / I go full rounds)
1 rope climb
6 goblet squat 24/16

Rest 3min

8min AMRAP (you go / I go full rounds)
9 deadlift 60/42,5
6 box jump 60/50

12 front squats (35/52,5 kg)
30 crossovers

Scaled WOD
AMRAP 12:
12 front squats
30 single-unders

Front Squats 5x1x85%

DELOAD WEEK

A) Reaction drills

B) 1min work / 1min rest for 6 rounds
6 toes to bar
6 one arm DB overhead squat
AMRAP burpee over DB

*Result is the amount of burpees done in the workout