10-8-6-4-2
Alternating seated DB Press
5-4-3-2-1 Wall Walk

Rest 2:00 Btw sets.

3 Rounds For time:

10 Front Squat 85/60kg
20 TTB
60 Double Unders

( 8 - 11 )

Deficit Strict Handstand Push Ups

( based max test without deficit )

5 - 10 UB : 3-2-1-1-1
10 UB : 4-3-3-2-1
15 UB : 9-8-7-6-5
20 UB : 12-10-8-6-4

Deficit 2"/1"

3 rounds

30 single unders
20 Straight leg sit ups
10 Air Squat

27-21-15 reps for time of:

• 165-lb. back squats
• Handstand push-ups

For time :

100/80 Cal Row
50 Single DB Hang Power Snatch 22,5/15kg
30 Dumbbell Facing Burpees

Directly into...

30m Single DB OH Walking lunge

( 12 - 15 )

For time:
60 air squat
40 mountain climber
20 split jump
40 mountain climber
60 air squat

Warm Up
2 sets
2:00 cardio machine
20 plate hops
10 GTOH with plate
5 scap pull ups + 5 kipping
5 inch worm with push up
5 dynamic squat strech
then
prep for metcon, going like 3 sets 6 db snatch + 3 burpee box jumps
increased weight/intensity each round

Metcon
3 sets
12-9-6 reps
Single arm DB Devils press @12.5-15/20-22.5KG
toes to bars
Box jump overs @50/60cm
rest 5 min bwn set

time target on each set is sub 6 minutes, cap 8 minutes Goal is also hit unbroken set on each time. Dont start first set all out, push a bit more on second and last round.
scaled reps 9-7-5 reps.

Midbody work
3 sets
20 weighted cossack squats
10+10 windmill @light/mod weight
10+10 single leg calf raises (use 15-20kg plate as raiser
rest 2-3 min

Cool down
2-3min light cardio
1+1 min adductor smash with roller
1-2 min v-sit strech
1+1 min pigeon pose strech (pakara/lonkankoukistaja venytys)

Warm Up
3 times with cardio machine
40s easy + 20s moderate + 10s fast, rest 20 seconds.
then 2 sets of:
5 inch worm with push up
10 alt leg lunge elbow to floor strech (askelkyykky taakse,pari pumppausta ja kyykky takas eteen vuorojaloin)
10 db snatch
5+5 single arm db oh lunges (vuorojaloin paikallaan) R/L hand
5 box jumps
then 2 sets with barbell
3 snatch deadlift + 3 hang muscle snatch + 3 snatch grip pp + 3 snatch balance to (power snatch pos)

Weightlifting (add + 2.5kg to each set compared to last week)
Emom 5
5 power snatch @light weight @50-55%
rest 1 min
Emom 5
3 power snatch @moderate weight @65-70%
rest 1 min
Every 0,5 min for 5 minutes (10 sets)
1 power snatch @heavy weight @80-85%
rest 1 min
Emom 5
3x3 power snatch @moderate weight and finish with 2x5 reps @light weight

Strenght
BOX SQUAT TO "BENCH" 6-5-4-3-2-1 reps , build to heavy single, go by feel, NO FAILURES, JUST GO BY FEEL.
rest about 2 min bwn sets
TEST MOVEMENT BEFORE GOING FOR THAT 6 REPS, GOOD START WEIGHT ABOUT 40-50% OF 1RM

Metcon
3 sets
30-40 double unders
16-20 single arm db oh lunge walking steps R/L (change db to other hand on halfway) 15/22.5kg
15-20 wall ball shots
30-40 double unders
rest 1:1 bwn sets

Cool down
2-3 min light cardio
1+1 min hip flexor strech
1+1 min quad strech
1+1 glutes strech

Rest day - what did you do?