Turkish Get up doubles ( 15 mins )
4 sets
- 2 unbroken set per side
- choose weight accordingly

3 rounds for time
15 Calorie Row
15 Thrusters @42.5/30kg

Rest 5mins

3 rounds for time
15 Overhead Squat @42.5/30kg
15 Calorie Assault Bike or Row or Ski

Goal: under 7mins each wod
Timecap: total 20 mins

Skill
A:Kipping HSPU (10 mins)
B:Snatch technique (10 mins)

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, sn-%, rest btw sets 2-3min

Every 5min, 4 rounds
30cal Ergo
20 Wall ball
10 Burpee

Skaalaus
25cal Ergo
15 Wall ball
5 Burpee

A) Bench press (Week 1/8)
Build to heavy single or 1RM in 8 sets
- Sets: 8-5-3-2-1-1-1-1

B) Superset (RPE 7-8+)
3 sets
5/5 Tempo back rack split squat (31X1 tempo)
12 Tempo double dumbbell RDL (31X1 tempo)

C) Accessory/finisher
3 sets
10 Tempo standing barbell curl (31X1 tempo)
12 Dumbbell bent over reverse fly

Warm Up
3x40sec easy/20sec moderate/10sec fast cardio, rest 20s bwn sets
then 2 rounds
6-10 HR push ups
:30 Plank Hold
6-10 kb swings
:30 active bar hanging

Strenght
Bench Press 10-8-6-6 reps @climbing up on weights
perform 8-10 reps of kb swings right after
rest 2-3 min bwn sets

Metcon

15 min amrap with partner
24/20 calories of rowing or 20/15 calories air bike
20-24 db bench press
20-24 ring rows
20-24 syncro weighted ukraine twists
you go, i go! except midbody movement.

Partner workout (Yg,Ig)

Every 12 mins x 3 sets
800/700m row/ski/ x2 bike
60 DB Thruster @2x22,5/15kg
40 renegade row (20/20)
20 burpee pull up
10 wall walk
Remaining time is rest!

Goal : sub 10 mins /set ,

30s on / 15s off x8:
a) WB
b) burpee

HUOM! Voit tehdä kumman tahansa version päivän metconista kaikilla tunneilla

Push Press

3-3-3-3-3-3, building

Go Every 2:30