Weighted Pull-up

Build to heaviest triple
--then--

4 x 3 @ 50-60% of the triple
Go every 2 mins!

Optional : 5 x 3 negatives ( weighted) , or 12 heavy ring rows with 3" tempo down

Amrap 3

250m row
16 double db push press @2x15
Max medball clean @50
90 sec rest

X4

squat hold 1-5 min
wall squats

ankle reach
back scratch
external hip rotation
OHS

4 Rounds

2min Bike
2min Ski
2min Row
2min Rest

Shoulder Press

3-3-3-2-2-2-1-1-1

Go Every 2:00

Kiertäjät kyljellään 3x20 / käsi

Pystypunnerrus 2x5x70%

Sotilaspenkki käsipainoilla 3x12-20

Pystypunnerrus vastaotteella 4x15

Hauiskääntö myötäotteella 3x20

-Handstand, T2B, toes to rings
-strict handstand push up

AMRAP 12, With Partner

Bench Press, 40 reps. 50/35kg
Bike Erg, 50 calories

Split Reps as you like

Warm Up
3-5 min of cardio machine work as overall warm up for body
then
2 sets
10 cossack squats
:45s Stir the Pot (medball)
10 Scap Pull-ups (exhale at the bottom and press bar away to get more stretch in lats)
10 side plank knee to elbow R/L

Weightlifting
tall clean + + press to split 3x3+3reps@25-30%
tempo power clean + hang clean + slow excentric jerk (pause in split) + split jerk 3x1+1+1+1rep@35-50%
power clean + hang clean + split jerk 3x1+1+1+2reps@60-70%
then 8 min emom
clean pull + hang clean + jerk 1+1+1 reps@70-80% of 1rm

Strenght
Dumbbell Bench Press 15-12-9 reps (women 15-25kg and men 22.5-40kg)
perform same amount of reps double db deadlifts with same weights right after (molemmat päät puntista lattiaan)
rest 2.5-3.5 min bwn sets

Metcon (85-90% effort)
For time
10-15 double kb hang snatches @16/24kg's
15-20 double kb thrusters @16/24kg's
15-25 c2b pull ups
24/30 calories ski erg
30-35 double kb deadlifts @16/24kg's
35-40 toes to bars
time target is 10-15 minutes for this workout.

Power clean EMOMS 1/3

emom x4
3 power clean @70-75%

-2min rest

every 30s x4
2 power clean @75-80%

-2min rest

every 30s x6
1 power clean @80-85%

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