EMOM x 25 MINUTES
MIN 1 - 4 x 15m Shuttle Sprint
MIN 2 - :45 Russian KB Swing @24/16kg
MIN 3 - 4 x 15m Shuttle Sprint
MIN 4 - :45 KB Goblet Box Step-Ups ( Low box)
MIN 5 - Rest
RPE 6-7

3 SETS FOR QUALITY
10/10 KB Goblet Split Squats
8/8 Staggered Stance KB RDL
-Rest As Needed b/t Sets-

Warm Up
2 rounds
2 min cardio
5+5 lateral box step ups
10 hr push ups
10 ring row
:20 Side Plank Hold R/L
then skill/warm up lift check and start working sets

Strenght (20 min)
4 supersets
Double DB Bench Press x 6-10 reps + Banded Strict Pull Ups x 6-10
rest 2-3 min bwn sets

Partner Metcon
15 min amrap
20 burpee box step overs
20 barbell thrusters
30/24 calories rowing, bike erg, ski erg or 24/20 cal air bike
you go, i go!

Arm circles ×10/10
T-shape arm sircles 10/10
Seal clap ×10
Elbow circles ×10/10
Wrist circles ×10/10
Pradford press ×10
Hip circles ×10/10
Knee circles ×10/10
Ankle circles ×10/10
Calf rises ×10
Cossack squat×10
Scorpion press ×10/10

A.1) Power snatch
Building weight to a heavy single

B.1) Power clean & Power jerk
Building weight to a heavy set

C.1) Snatch pull
5×3 @105%

D.) Push press
60%×3 65%×3 70%×3 75%×2 70%×3

In 10min:
Build up to days heavy 1 rep Split Jerk
- Barbell from rack

KB OH lunge 3x6 steps/arm
* - lepo 2-3min
- tee ensin vuorojaloin 6 reps kuula toisessa kädessä ja sitten 6 reps kuula toisessa kädessä*

4 rounds
5 low Bar c2b with pause at top
20-30sec arch hold

4 rounds
12+12 landmine row
15 banded hip hinge

4 rounds
8 banded bent over barbell row
15 DB’s bicep curl

Warm Up
2 rounds
1 min easy run + 30s moderate run + 15s fast run + 15s walk
20m bear crawl
10m inch worm
10m crab walk
10m lunge walk (strech)
10m tin soldier
then some overhead/front rack mobility as needed and start workouts

Warm Up&Skill
3-4 sets of : 250/225m ski @easy/moderate to mod/fast pace + :15-30sec of free hs hold/ hs hold or hs walking x 7.5-15m
againts wall. Voit yrittää irroittaa toista jalkaa seinästä yms haastavuuden hakemiseksi
tai laite musta kuminauha kyykkyräkkiin karkeesti hartiaseudun korkeudelle ja tee kässäriin
meno kuminauhaa vasten "kyykkypaikan kohdalla)
rest 30-60 sec bwn sets

Strenght
Push Press 5x3reps@75-85% of 1rm
rest 1.5-2.5 min bwn sets (if feeling great you can go find 1-3 rm push press)

Accessory Work&Skill
3-4 sets
6+6 steps single arm kb oh lunge walk 16/24kg R/L
12-20 c2b pull ups or pull ups (try to hit unbroken set)
12 db hang clean&jerk alt hand @rx db
rest 10-20 sec bwn movements and 1-2 min bwn sets

Metcon
Running
3 sets
400m run@1-2km pr pace (mun vauhti 17-20km/h assault runnerilla)
straight to 4 min marathon pace (fast walk/light run or jog)
no rest bwn sets (total time about 16-18 minutes)

3x6@80% of last week RPE10, rest btw sets 3-4min

90s on - 45s off w/ partner YGIG - 3 RDS:
a) double kb gorilla row
b) seated crush grip kb press
c) bb bicep curl
d) reverse hyper / alt. s.l. reverse hyper
e) carry (anything, anyhow)

Jakakaa työaika noin puoliksi, voi tehdä esim 45+45s tai 4x20s riippuen liikkeestä.

Partner wod ( You GO , I GO)
For time :
5 rounds of
30 Toes to ring
30 Goblet REVERSE lunge
30 Kettlebell Snatch @24/16lg
30-60-90-120-150 Double under
Timecap 35 mins