Voima:
1RM Deficit Deadlift

3RM Front Squat
-then 3×3 90%

Lähtöajat:
6.30/7.30/11.00
16.00/17.00/18.00/19.00

Wod:
10x3min Amrap
A. 400m Run + amrap Wall Ball
B. 400m Run + amrap DB Snatch
-2min rest between amraps

Lähdöt:
10.00/11.30

Voima:
5x max reps strict Pull Up 5/2,5kg

Wod:
2x4min amrap
3-6-9-12-15…etc.
Clean & Jerk 52,5/35kg
Pull Up
-2min rest between amraps

Lähtöajat:
6.30/7.30
15.00/16.00/17.00/18.00

Voima:
3×3 Squat Snatch
3×3 Snatch Grip Deadlift

Wod:
5 Rounds
15 Power Snatch
15 Back Squat
-35/25kg

Mobility

Lähtöajat:
Wod: 6.30/7.30/11.00/16.00/18.00
Mob: 17.00/19.00

Voima:
1RM Split Press

3 Rounds
6 Wall Climb
12 HSPU
9 Ring Dip
12 Burpee
-1min rest between rounds

Lähtöajat:
6.30/7.30/11.00
16.00/17.00/18.00/19.00

Pull Up Practice

Wod:
3Rounds
3min on, 3min off
400m Run
10 Wall Ball
Amrap T2B

Lähtöajat:
6.30/7.30/11.00
16.00/17.00/18.00/19.00

Voima:
1RM Block Pull

4RM Front Squat
-Then 4×4 90%

Lähtöajat:
6.30/7.30/11.00
16.00/17.00/18.00/19.00