Every 3 minutes for 5 rounds

5 Bench press
6-10 KB rows each arm

WOD

AMRAP 20 minutes

Max rep chin ups

Every break perform 10 OH squats (from floor)

EMOM10 or Every 1.30min x 10
1-4 MU

Voit itse valita myös sopivat lähdöt millä teet.
Tavoite lisätä toistoja/lyhentää sarjojen lepo aikaa vs. viime viikko.

Build up to 3 RTM
in 20min

Clean to squat and split jerk, if not otherwise stated.
Stop lifting when the technique is cracking in to pieces.

Clean and jerk 5-5-3-3-3-1-1-1-1 reps

Conditioning
10 Rounds for time:
YGIG
8 Alt. One arm devils press
10 DB box step over
@22,5kg/15kg
Timecap 17min

4 Rounds:
Dip 6 (telineessä) V.1-0
Barbell prone row 6 V.1-0
2min Rest

EMOM 6
3 thrusters + 3 pull ups
48kg / 35kg

Thrusters weight difficult but doable
Pull ups -> can be butterfly, kipping, ring row, red banded

Use a weight and pull up option that allows you to perform TNG reps all 6 minutes. Note that you are to use same scale throughout next 4 weeks.

5-5-5-5
TM (1 rep reserve every set)

12x
New every 3rd minute

A) 15/12 Cal Echo Bike
14 DB Snatches

B) 35/28 Cal. Row

C) 15/12 Cal SkiErg
15 Wall Balls

D) 20/15 Cal BikeErg
15 Box Jump Overs