Etuheilautus 3x15 / käsi
-yhdellä kädellä

Suorinjaloin mave 3x10x35-40%

Kyykky 5x8x50%

Painijan kyljet 4x10/10

Maastaveto 20x45%

Part 1
2 rounds
2 min rowing
12+12 banded donkey kicks
12+12 banded trunk twits
:20-30 Knee tuck hold

Part 2
2 rounds
2 min air bike/bike erg
12+12 plate windmill
16-24 cossack squats
4-6 jefferson curls

Part 3
2 rounds
2 min jog/jump rope
12+12 single arm bench press
12+12 upright row
:40-60 Plank Hold

Warm Up
2 rounds
2 min cardio
1 min single unders
8 burpees
10-15 barbell deadlifts
8/8 air squat/squat jumps
:40 plank hold

Strenght
5 sets
10-8-6-4-2 deadlifts, building in weights + 5 box jump, step down
rest 2-2.5 min bwn sets

Intervals
3 sets
1 min max calorie row or ski
1 min max burpees
1 min max double unders
1 min rest
20s rest/swiching time bwn movements

For time

15 Power clean and jerks @ 83/58 kg
30 Chest-to-bar pull-ups
45 Wall balls @ 9/6 kg, 10′ target
60/45 (cal) SkiErg
45 Wall balls @ 9/6 kg, 10′ target
30 Chest-to-bar pull-ups
15 Power clean and jerks @ 83/58 kg

Target time. < 18:00

Overview. These kinds of symmetrical, out-and-back style chipper workouts are popular in competitions (moderate/heavyish barbell movement, higher rep gymnastics and 1-2 “work capacity” movements mashed together). You’ll either want to 1) set a steady (harder than you’d like) pace from the start and hold on or 2) start a little easier and aim for a negative split (2nd half of the workout faster than the 1st).
Pacing. Chip away at the clean and jerks as quick singles. Unless you’re confident that you can do both sets of 30 C2B unbroken, break the 1st one already as needed for your capacity (20-10, 15-10-5, 12-10-8 etc.) to save more juice for the 2nd set at the backend. You can approach the wall balls with the same mindset. Both these movements lend themselves to quick breaks, so keep yourself accountable if you do break them into sets.
The SkiErg will eat away at the arms for both the 2nd wall balls and the chest-to-bars (as well as the jerks), but you’ll still want to keep up a fast pace here. Aim for a similar pace that you could maintain for Mikko Triangle.
Tips.
On the clean and jerks, don’t hesitate to shift to split jerks where needed. If you can connect the jerks directly from the clean (without standing up fully in between), then this is the preferred way to go here.
– Play around with your grip width on chest-to-bars a bit in the warm-up (common to be too narrow) to see if this can improve your cycle time.
– Flush the hands between reps on the wall balls (by letting them come down). Make sure your hands are under (not on the sides) of the ball.
– Lock your lats and use your bodyweight (not an arm pull) to initiate each stroke on the SkiErg for more power.
Instructions. Set up equipment 2-3m apart for safety and to allow for easy transitions (this is your built-in rest).

Hang snatch + snatch + overhead squat

8 x 1+1+1 @ 65-75%, go every 1:00-1:30

Banded Back Complex x 60s max reps each position

☀️🌟☀️🌟☀️

For quality
5 kierrosta. Mukavat määrät.
L-sit
T2B raaka
Maastaveto
SHSPU

Partner WOD

Amrap 9 mins
Partner 1 completes one round of:
20 DB Renegade row
10 Medball Clean@9/6kg
5 devil press

Partner 2 : amrap cal row

Switch everytime, when the triplet is completed!
Score : max cal row

3 mins REST

Amrap 9 mins
Partner 1 completes one round of:
20 Dumbell hang clean
10 Dumbell push press
5 burpee over Dumbell

Partner 2 : amrap cal row

Switch everytime, when the triplet is completed!
Score : max cal row

3 mins REST

Amrap 9 mins
Partner 1 completes one round of:
20 air squat
10 T2b
5 Kipping HSPU

Partner 2 : amrap cal row

Switch everytime, when the triplet is completed!
Score : max cal row

9x

2min - Goal for Calories (Row-Ski-Bike)
1min - 5 Devils Presses
1min - Rest