*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

3@barbell, 1@70% 1@78%, 4×3@83%, 3+@83%, 1-2 reps left, sn-%, rest btw sets 2-3min

Voima
E2MOM, 4 rounds
12 DL w/2kb's

WOD
For time:
12-9-6-9-12:
goblet squats
12-9-6-9-12:
Calorie ergo

Kyykky 3x2 (80-87,5-95%)

Stoppi-kyykky 3x5x50%
-3s stoppi

SitUps 3x8
-lisäpaino

BOX FRONT SQUAT + JERK DRIVE

*syvyys 90°, takareiden kosketus boksin reunaan - räjähtävästi ylös

2+3@barbell, 2-3× 2+3@75%, fs-%, rest btw sets 2-3min

*split jerk to the other side on the next set

2×2× 1+1@barbell, 1+1@up to 71-76%, 2×2× 1+1@76-81%, jerk-%, rest btw sets 2min

2×3@barbell, 1@up to 70-75%, 2-3×1@75-80%, sn-%, rest btw sets 2min

A)
3 kierrosta
3min /15s vaihdot
Kone
6 säkkiä olalle 6 kyykkyä säkin kanssa
Juoksu
20 vuorikiipelijää 16 KP-tempausta
RPE 7-8

5min tauko

B)
2x 5min ON 2min OFF
1.15cal 12 burpeeta
2.500m juoksu loppuaika: max seinäpallo
RPE 8-9

C)
Jähy 15min

5min
kone

5min
hölkkä tai kävely

5min 10× liike
Kyykystä ojennus
Pohjevenytys
Rento roikunta

RPE 4-5

20 synchronized burpees
20 rope climbs
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 Bar muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.

Scaled WOD
For time with a partner:
10 synchronized burpees
20 pull-to-stands
10 synchronized burpees
20 inchworms
10 synchronized burpees
20 Banded strict pull ups
– Share the pull-to-stands, inchworms, and pull-ups as needed.

Maastaveto 3x80%, 2x87,5%, 1x95%

Pystypunnerrus Max3
-ensi viikkoon vielä varoja

Etuheilautus 3x30

24min EMOM
1.min Ergo cal
2.min 10 2KB thrusters, rest of time Burpees
3.min rest