Warm Up

2 rounds
1:30 cardio machine
5 tempo push ups (2:0:2:0)
5 dynamic squat strech
3-5 burpee pull ups
6 scap pull ups
6+6 single arm ring row
6+6 kb bottom up press

Strenght
Strict Ring Dips / Banded ring dips 3x10 reps
rest 2 min bwn sets
Strict Chin Ups / Banded Chin Ups 3x10 reps
rest 2 min bwn sets

3 rounds of
20 total Alternating DB Snatch @22,5/15kg
30 Double Unders
4 Wall Walks
30 Double Unders
Rest 2:00
Total timecap: 15 mins
Goal: Hard effort, unbroken or close for Double Unders. Scale with fast singles
RX+: 5-10m Handstand Walk for Wall Walks

Extra :
Reverse Crunch 4 x 12-15. Rest 60s.

Every 60s 4rounds
Clean pull
Hang power Clean+ Jerk
Hang Clean+ Jerk

Every 90s 4 rounds
Hang Clean+ Jerk
Clean+ Jerk

Every 2min 6rounds
C&J

EMOM 10 mins
1 Squat Clean & Jerk
2 sec pause at receiving pos of Clean and 2 sec pause in the split of the jerk
- choose moderate weight so you can keep the pauses without fails

Amrap 20 mins
1 Power Clean
3 Front squats
3 Push presses
1 Clean & Jerk ( any style )
1 min REST
Weight @ 90%of Bodyweight
Scale as needed!
Goal : at least each set of each movement unbroken

3 rounds
10+10 weighted single leg RDL
10+10 windmill (db on lower hand)
50+50m suitcase carrying with 15/22.5kg (pidä käsipaino irti kropasta ja kävele mahd.suoraa linjaa ja suorassa)
rest 1-2 min

8 rounds for time:

• Handstand 30 seconds
• 10 squats

Peruslämmöt 15min: soutu, fillari, keppijumppa yms missä tulee ”lämmin”.

Lajilämmöt + aktiiviset venyttelyt 15min: lonkankoukistajat, takareidet, nivuset, pakarat, pohkeet…

Kyykky 3x2 (30-40-50%)
-stopeilla

Tämän jälkeen ykkösillä kohti uutta ennätystä, alussa 10% korotuksilla, loppua kohti 2,5-5%.

In pairs, for time:

10 MU
20 C&J
30 bar over burpee
40 C2B / pull up
50 Thruster
60 box over burpee
70 T2B
80 OHS
90 Cal row
100 hspu / push up
110 Wall ball
120 GHD sit up

RX 60/42,5 Scaled 50/35

Workout 1
3 sets
10-20m hs walk or 3-4 wall walks
5 sandbag cleans @45/70kg
rest 1:1
3 sets
10-20m hs walk or 3-4 wall walks
5 sandbag over shoulder @45/68kg
Scale the sandbag weight if necessary.
choose hs walking if there is a change to go minimum 10m in 1 minute cap.
If you are going for WALL WALKS , Practise handstand walking for 10-15 minutes before wod
as an skill part.

Workout 2
4-5 sets of
16/20 calories of standing bike erg (naiset vastus 8 ja miehet 10)
2-3 rope climbs
rest 2 min bwn rounds

target sub 2 minutes each, cap 2.5 min.
goal is to get bike done under 55seconds
try to go for rope climb every 15-30sec.

Cool down
2-3 min light cardio
1+1 min forearms smash
1+1 min forearm streching
2+2 painball to uppertrap against rig
1 min prayer pose

Partner Workout (You Go, I Go)

3 Rounds of:
50 Wall Balls @9/6kg
30 Burpees
Right into:
3 Rounds of:
50 Calorie Row
30 Power Snatch @43/30kg
Right into:
3 Rounds of:
50 Walking OH Plate Lunges @20/15kg
30 Chest to Bar Pull-ups / Partner Assisted / Ring Rows

Goal: Split work evenly so you're able to work at challenging pace for all pieces today.
TIME CAP = 40:00