Row 3x800m with 3 min break between sets, go fast, but not all out

DELOAD WEEK

A) Handstand / handstand walk skills

B) 3 rounds for time
15m handstand walk / 3 wall walk
12-16 pistol squat

You go / I go with partner (both 3r)

Uinti 60min

Tekniikkaa

30 air squats
20 burpees-to-target
10 chest-to-bar pull-ups

Scaled WOD
AMRAP 20:
21 air squats
14 up downs
7 ring row

Kyykky 5x5x60%, 1x70%, 1x80%

SitUps 5x10

Vap.val takaketju-liike, valitse joka viikko eri
-suorinjaloin mave 5x10
-etuheilautus 5x20
-selkäpenkki 5x8-15
-reverse hyper 5x15-25

Warm Up
3 rounds
1 min row
10 push ups
10+10 single leg rdl
10-15 v-ups

Strenght
Back Squat 4x6 reps @62-71 and 2x76%
rest 2-3 min
Front Squat 3x5 reps @60-65-70%
rest 2-3 min

Metcon
6-8 rounds
500m row @+3-5 sec to 2km pr pace (if 2km pace is 1.45, this wod 1.48-1.50)
rest 1 min

Accessory Work
4x8-10 banded strict c2b chin ups
3x10-20 ghd sit ups + 15/15 side plank dips
rest as needed

Optional Extra
unbroken double unders (se on tavoite, älä aloita alusta jos stiflaat)
valitse yksi toistomääristä 3-6-9-12-9-6-3 / 5-10-15-20-15-10-5 / 15-20-25-30-25-20-15 tai 10-20-30-40-50-40-30-20-10
rest 10-20s bwn sets

Alkavalla 2 min 36 min ajan

1. Laite
2. Pallo/säkki sylissä kävely
3. 8 Yleisliike + 12 Istumaannousu

3 rounds:
30/24cal Ski
12 Alt. 1-arm Devils Presses 20/15kg
30s Handstand Hold

• Rest 2mins btw each round.

Weighted dip 4x3x70%