6rounds: 30s On /30s Off

1) echo
2) push up
3) shuttle run
4) sit up/ v up

(Total 24min)

For time:

3000m Row
300 Double Unders
3 Mile Run ( 4,8 km)

TC 50

5 rounds;
10 Gorilla DB/KB Rows @24/16kg
15 Hand Release Push-ups
200m Row/Ski or 400m Bike
Rest 90s
- Goal: Emphasize quality movement.
- Rx+: @28/20kg and 3-10 Handstand Push-ups for Push-ups
- Total timecap: 18 mins

Extra:
Behind The Back Wrist Curl: 3 x max reps. Rest 60s.

Warm Up
Band Pulls + 10-15 hip bridges + 5-10 single leg hip bridges + 5+5 dynamic squat strech
then 2 rounds
1-1,5 min rowing
3 muscle snatch + 3 snatch grip pp + 3 tempo ohs + 3 PRESSING SNATCH BALANCE + 3 high hang snatch
rest 30-45 sec bwn rounds

Weightlifting
5-6 sets
High Hang Snatch + Pause Snatch @60-75% of 1rm
Go every 60-120 seconds
3-5 times 1 snatch 75%+, build to heavy single. Go every 1-2 min .

Strenght "Superset"
Vuorotellen box kyykky ja leuanveto vastaooteella, yhteensä 3 kierrosta.
Box squat x 6/6/6 @ (2 toistoa pitää jäädä pankkiin, mut älä turhaan jarruttele myöskään)
rest 1 min
Strict chin up – x AMAP (eli joka setti niin et jätä viiminen 1-2 repimistoistoa tekemättä) (tee toisto kaks enemmän joka sarjalle suhteessa viime viikkoon)
rest 2-3 min

Skill
Practise HS walking for 10-15 minutes
or
2 times with air runner
40sec easy / 20s moderate / 10 fast / 20s walk
then rest 3 minutes and then
5 min emom
30 sec fast run / 30 sec rest
tarkoitus on aloittaa juoksu nopealla tahdilla mut niin et pystyisit lisää vauhtia jokaiselle vedolle.

Esim. eka kierros 30 sec 12km/h, toka kierros 13km/h jne vika 16km/h.

Accessory Work
2 rounds
30sec both side (Front rack + suitcase carrying)
10m seal walk
30sec both side (Single arm OH + suitcase carrying)
10m reverse seal walk / crab walk backwards
30sec both side (Front rack + single arm OH carrying)
10m seal walk
30sec both side (Double kb/db OH carrying)
10m reverse seal walk / crab walk backwards

OTA TÄNNE PIENI HIKIPYYHE JALKOJEN ALLE JOTA VEDÄT SEMENTTILATTIALLA TAI SIT LEVYPAINO 5KG
JOTA VEDÄT RUOHOMATOLLA.
TAVOITE PAINOT MIEHET 16-20KG JA NAISET 12-16KG. VOI OLLA MYÖS ERIPARI PAINOT.

ota taukoja liikkeiden välissä sen mukaan mitä tarttee muttei lorvailla. tasaisesti mut
laadukkaasti. Aloita sellaisilla painoilla että laatu ja asennot säilyvät. Mut pitää myös
hieman painaakin.

Warm Up With Rower
4 times 45 sec on / 15 sec off (add speed, start easy)
then 2 sets
10 scapula push ups
5+5 lunge elbow strech
5+5m crab walk forward/backwards
30s side plank holds
10 kb tater

with barbell 2 times through : + 3 clean high pull + 3 muscle clean + 3 tempo front squat + 3 tall power clean + 3 hang squat clean
rest 1 min bwn round

Weightlifing
A) Segment Power clean + Squat Clean – 4 to 6 x 1+1 @ 60+%1RM Power clean, go every 60 to 90-seconds

B) 3-5 times Single Power Clean, build to heavy single. Can be Power or Squat Clean. Go every 90-120 seconds.

Metcon Prep
2 rounds
Arch Snap to Hollow Body x 5 reps
SIngle Leg Transition on ring x 3+3 reps
Russian Dips x 3-5 reps

then test build to to deadlift and box jump ready.

then 2 rounds
1-2 ring mu / Bar Mu / Ring dips
4 deadlifts @85/52.5kg
8 box jumps
rest 1 min bwn round

Metcon

6 rounds for time
2 Muscle ups or 4-6 ring dips
8 deadlifts @85/52.5kg
12 box jumps to 60/50cm

Accessory Work
2 sets
45-60s Side Plank R/L
20-30 deadbugs
10 reverse snow angels
rest 1 min bwn round

Kehonhuolto

Warm Up
2 min row + 2 min air bike + 2 min ski erg
then 2 sets
10 scapula rolls
10 deck squats with plate 5/10kg
5 inch worm with push up
5+5 single leg db clean&jerk
5 wall squat
5 tempo barbell ohs

then build to workout weights and test 1 time through:
5 c2b/pull upps + 5 wall ball shots
5 ohs + 4 bar facing burpees
5 c&j + 4 toes to bars

Metcon
3x10 min emom / 3 min rest bwn

Part 1
Odd : 5-10 c2b or Pull ups + 8-10 wall ball shots
Even : 12/15 calories rowing (or max cals in 50s)

Part 2
Odd : 5-7 OHS @30/42.5kg + 4-6 bar facing burpees
Even : 10/12 calories air bike or max cals in 50s)

Part 3
Odd : 5-7 Power clean&jerks @30/42.5kg + 4-6 toes to bars
Even : 10/12 calories ski or max calories in 50s)

Cool down 5-10 min light cardio
tee pientä yleisvenyttelyä / verryttelyä treenin jälkeen jotta olotila hyvä.

5:00 Any Ergo
1:00 Banded Lat Stretch ( Each )
1:00 Banded Pigeon Pose ( Each )
1:00 Child Pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

Build to Heavy Set of 3

1 x 3 x 90% OTD
1 x 3 x 80% OTD

8 x 20sec ON / 10sec OFF, alt btw:
- DB Bicep Curls 2x15/10kg
- Push-ups
Score: Lowest reps combined