5 - 7 rounds

Minute 1 : Machine Calories
Minute 2 : 6 -10 Ring Rows + 6 - 10 Push Ups

Straight Leg Landmine Sit-ups: 3 x 10 each. Rest 60s
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Strength: 20 mins to build upto a 1rm back squat

Wod: 7 min AMRAP
5 power snatch@40/30
5 BOB

Aims: this is a sprint Wod! Go hard and fast

Strength: 10-1 snatch increasing the weight as reps descend(start first set at roughly 50-60%1rm)

Wod: barbell cycling (3rds)
Min 1: deadlift
Min 2: hang clean
Min 3: thruster
Min 4: rest

Strength: 20 mins to build up to 50-60% and perform 10reps down to 1 of snatch.

Wod: you pick your weight , score will be weight x reps , the aim through is heavy barbell cycling.

Skill: warm upto and practice push jerks

Wod- “DT” 5 RFT
12 Deadlift@70/50
9 hang power clean
6 Push jerk

Skill: practise push jerk foundations and then progress with weight until you hit your Wod weight.

Wod- it’s DT!!!! Go hard

EMOM 90MIN
40s ON 20s OFF (except walk)

1. Burpee to plate
2. Russian twist w/plate
3. Wall sit w/plate
4. Bent over row w/plate
5. Hammer curl w/plate
6. Tricep extension w/plate
7. Squat chest pass w/plate
8. 150m walk w/plate (take what time it takes and after that continue with 40s ON 20s OFF)
9. Shoulder press w/plate
10. Single leg deadlift w/plate

6 sets of Snatch Grip Push Presses + Overhead Squats:
3 sets of:
2 Snatch Grip Push Presses + 2 OHS
3 sets of:
2 Snatch Grip Push Presses + 1 OHS
- Rest 2-min btw sets

Sets 1-3: @60% of 1RM Limiting Lift
Sets 4-6: @65%

10-20 box jumps (normaalia matalampi boxi)
10-20 walking lunge steps
10-15 inverted row

🦄🍬🍭🧁🍩🦋

Warm Up
2 times with bike erg and 2 times with ski ergh
40 s easy + 20s moderate +10s fast / rest 20s bwn

then
2 rounds
5+5 kb bottom up press
10 scapula rolls on pull up bar
5 russian baby makers
10 v-ups

then

2 rounds
1 min row @ easy pace
5 muscle cleans + 5 front squats + 5 push press with empty barbell
10 ring row

then build to front squat&thruters weight in 3 sets and do 3-5 reps always. also do pull ups/c2b to get ready for it

1 round for test
10/8 cal row
6 front squat
6 c2b/pull ups
4 thrusters

Metcon
For time
40/32 calories rowing (2-2.5min)
20 Front Squats @50/35kg (1-1,5min)
30-40 c2b pull ups / pull ups (2-4 min)
20 thrusters @50/35kg (1.5-2.5 min)
40/32 calories rowing (2-2.5min)

time target sub 15 minutes.
pidä eka soudussa malttia, mene moderate pacea vaikka mieli tekis mennä kovempaa.
Pyri etukyykyt tekeen 1-2 osassa. hengitä ja rytmitä kyykyt niin et aina yläasennossa hetken tauko suorilla jaloin ja seuraava.
c2b tai pull ups pilko 4-8 osaan. ja aina tietty lepo välissä esim 10-20 sek ja etene.
thrusterit suosittelen esim 4x5 tai 5x4 reps lyhyellä palautuksella 10-20 sek ja etene.
sit loppu soutu.

Weightlifting&Strenght
Every min for 3 minutes
1 Hang Squat clean + 2 Jerks @55-60%
rest 2 min
Every min for 3 minutes
1 Hang Squat Clean + 1 Jerk @65-70%
rest 1 min
Every min for 3 minutes
1 Squat Clean&Jerk @75-85%

Build to heavy single for JERK (no failure, barbell taken from rack)
3-5 times x 1 rep
go every 1.5-2.5 minutes. eli joko raaka tai saksiin työntönä. Päivän kunnon mukaan.

Assarit
2 rounds
15+15 birddogs
15+15 banded standing trunk twists
45s side plank hold R/L
rest 1 min

Cool down
3-5 min kevyt kardio
1 min jalat v-asennossa istuminen
1 min prayer pose strech
2 min jalat kohti kattoa beba seinässä