Warm Up
3 rounds
1 min row, run, air bike
10 glute bridges
10 alt leg v-ups
10 goblet squats, add weight.
then warm up sets for front squat 10-8-6 and then for main sets

Strenght
Front Squat 5-5-3-3reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Every 2 min for 8 minutes (4 sets)
wall ball shots x 8-12 reps
strict chin/pull up x 6-8 OR ring row x 8-12 reps
rest 2 min
Every 2 min for 8 minutes (4 sets)
kb swings x 10-15 reps
v-ups x 10-15 reps
toinen lähtee aina 1 min jäljessä omalle vedolle.

3rds
20 facepull
20 triceps push down
30s hollow hold

3rds
12-15 rear delta flys
12-15 box dips
30s hollow rock

E90s x12 alternating ABC
A) 5 tempo s.press X121
B) 5-8 deficit pushups
C) 8-12 vups/tuckups

-12 push-up
-12 DB snatch 20/15kg
-12 burpee over DB

Takakyykky 5x10

Treeni kokonaan ulkona!

3 Rounds for time
Run 800m
30 KB hang clean + jerk
30 goblet squat

Scaled WOD
3 Rounds for time
Run/walk 400m
20 KB hang clean + jerk
20 goblet squat

3-4 2+2+2+2 (kevyt)
Snatch pull
Low hang pull
Power snatch
Ohs

4x 1+1
Power snatch pause polven päällä
Snatch

4-5x 1 (päivän raskas)
Snatch

3x 3 (raskas)
Snatch pull

EMOM 8-12

1) 3 Power clean and jerks @ 60-70%1RM
2) 3-6 Bar muscle-ups

EMOM 8-12

1) 3 Power snatches @ 60-70%1RM
2) 2 Handstand walks, 7.62m