EMOM 5

High Hang Squat Clean + Hang Squat Clean @ 50% HHSC

Deficit RDL 3x12

Bulgarian split squat 3x10/10

Russian Twist 3x20

• Deficit suorinjaloin maastavedossa voit käyttää levypainoa jalkojen alla. Pidä painot maltillisina ja hyvä venytys takareisiin. Keskity, että tuntuma takareisissä ja pakaroissa.

2x 8min amrap, rest 3min between amraps

1) row 10/7 + 6 burbee over rower

2) 30 DU + 8 DB box step over (2xDB)

EMOM 14

Odd : 1 Round "Macho Man"
Even : 12/9 Cal Bike Erg

*Macho Man = 3 Power Clean + 3 Front Squat + 3 Jerks 82,5/60kg

PARTNER WOD

For time:
100 Double Unders
90 Squats
80 Deadlifts 50/35kg
70 Wall Balls
60 Situps
50 Front Rack Lunges 50/35kg
40 Burpee-Box Jump overs
30 Thrusters 50/35kg
20 Pullups
60 Calories
20 Pullups
…
….
90 Squats
100 Double Unders

TC: 45min

EMOM 20

3 HSPU
6 Sit Up
8 Air Squat

40 min running clock:

400m run
3 Rounds
5 Pull up
2 Wall walk
8 Alt DB Snatch 22,5/15kg

Zone 2 / Yellow

3 Rounds for Quality

6 Strict HSPU
8 Ring dip

AHAFA

4 Rounds

YGIG / movement
10+10 Landmine press
10+10 Landmine row

AHAFA (Not failure)

EMOM 20

RX
3 Pull up
6 Push up
12 Air squat

Scaled
4 Ring row
6 Incline push up
10 Air squat