5 attempt max distance HS walk

SO 2:30

EMOM as long as possible

Even : Strict pull ups
Odd : Strict HSPU

Aloita yhdestä ja lisää joka kierros yksi toisto. Hupsuissa koroketta pään alle sen verran että fressinä menee 5 Unbroken.

3x Drop set of DB shoulder press
- 3min Rest btw sets
- 3 sets of decending weights, first set (max reps) should be somewhere around 8-12 reps. Then without any rest take the next set of weights and do max reps (8-12) and same with the final set of weights. Make sure to lock your elbows when pushing the weights up and bring your head between your arms in line with your biceps.

6x ME

30 Seconds on, 90 seconds off

Focuse on hitting the same rep amount on every set.

• Can use 1 ab mat, no plates under
• Rather do one RX than 5 scaled
• If doing 1 rx HSPU per set, have DBL DB next to you to do Z press with remaining of the time.

3 min DU practice

4 rounds 30s on, 30s off

Scoop to hollow
DBL DB sots press
HS hold
seated leg lift in pike

EMOM 18

M1 15 TTB
M2 20m OH DB Lunge 22,5/15
M3 50 Double Unders

Kyykky 6 x 2 x 80%

Raakarive + raakatyöntö

2 x (1+1)x70%, 75%, 80%

Tempaus taskuilta

1x2x70%, 75%, 80%

Boksihypyt 5 x 3

Penkkipunnerrus 6 x 2.

Ekalla viikolla vara 1 - 2 ja tokalla viikolla vara 0 - 1 vikassa sarjassa.

3 rounds for time:
30 Air squats
20 Push-ups
10 Strict Pull-ups

Hip Thrust

7 x 3 @ AHAP

SO 3:00

”Kalsu”

For Time
100 Thrusters 60/42,5kg
5 Burpees to start and at the top of every minute

Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. At the top of the minute (1:00) complete another 5 burpees. Repeat each minute until 100 total thrusters are completed.
Scale the weights so that you can do at least 5 thrusters unbroken.

*Everyone needs to do this benchmark wod at least once in their lifetime

TC: 30min

*HYVÄÄ ITSENÄISYYSPÄIVÄÄ! Tämä jumppa sopii loistavasti teemaan! ;)