Every 6min for 36min
20/15 cal Row
15 x Thrusters 42/15
9 x Burpee Box Jump Overs

Go Fast!

Accessory
3-4rds
Single arm DB Shoulder Press
8+8
rest 1min
Alatalja kuminauhalla
10-12

Bar MU

2rds
3-6 x Bar MU
30 x Burpees
3-6 x Bar Mu
15 x Squat Snatches 50/35
3-6 x Bar MU
30 x OHS 50/35

Accessory
Pull Up Ohjelma

DL 4×3
vakiopainot
Tavoitepainot sarjoille
87-92%
rest 3-4min
RASKAAT SARJAT

Accessory
KB Front Squat 4×6
4s pause @ bottom

Partner Leg throws
3-4x 10-20

Lepo/Mobility
Mobbailut 17:00

Amrap 10min
15cal Row
15 x WallBall

rest 2min

Amrap 10min
15cal Bike
10 x Pull Up

rest 2min

EMOM 10min
Odd min DU 30-60
Even min 10 Kb Swing,
rest of the min Burpee

HUOM! 12 paikkaa/tunti

4rds
Shoulder Press 8-8-6-6
rest 1min
Weighted Pull Up 4-6
rest 2min

WOD
Amrap 10min
3 x C2B
9 x Push Up
12 x Air Squat
wear 10kg west if you can

Lepo/Mobility
Mobbailut 6:30 & 18:30

HSPU Skills

Wod
5rds
10 x Toes to rings
8 x Squat Clean
8 x HSPU

Accessory
”Alatalja” kuminauhalla 4 x 8-12
Ojentajat käsipainolla pään takaa 4 x 8-12

Back Squat
Find 2 RM of the day

Accessory
4rds
Nordic curl x 8-12
rest 1 min
Reverse Lunge w/2KBs
rest 2 min