4x
New every 8th minute

A) 18-20/13-15 Cal Echo Bike
8-10 Single Arm Devils Presses
18-20/13-15 Cal Row
15 KB Swings
15 Wall Balls

B) 18-20/13-15 Cal SkiErg
12-15 Box Jump Overs
18-20/13-15 Cal Row
15 KB Swings
15 Wall Balls

Every 2 mins for 8 mins

15 Lateral Jump Over PVCs

Every 2 mins for 8 mins.
Height : start at around 40cm and increase height towards the end

Warm Up
2 sets
5 inch worm + push up
:30 bar hanging
10-15 banded good mornings
then

2 rounds
1 min easy rowing
1 min easy ski
1 min easy run
30m sb bear hug carrying (first round lighter second wod weight)
:20-30 HS Hold / 2-3 wall walks on 2nd round
30m farmers carrying (first round lighter / 2nd wod weight)

Metcon (zone 2) (time cap 50 minutes)
3 rounds
3-4 min rowing + 30-50m sandbag carrying bear hug
3-4 min ski erg + 60-80m farmers walking
3-4 min easy bike erg + 10-20m hs walk or 3-5 wall walks
aina ensin easy cardio alle ja sitten vahvin/voimisteluliike perään.

Warm Up
2 sets
2 min bike or run
10 scorpion pec strech (alt side)
20 cossack squat (alt side)
10/10 banded clamshells with miniband R/L
then 3 sets with barbell
3 muscle clean
3 tall power clean
3 pause front squat
3 tall jerks (push or split)

Strenght
5 Sets (1 set every 2 minutes 30 seconds)
2-2-1-1-1 in the hole front squat
rakenna semiraskaaseen ykköseen. 1 sek pause alhaalla ennen seuraavaa toistoa. (TARGET ABOUT 85-90% OF 1RM)

Weightlifting
Every 1.5 min for 3 times
1 power clean + 1 squat clean + 2 jerks @50-65% of 1rm (first can be power clean+jerk, second squat one)
rest 2 min
Every 1.5 min for 3 times
1 clean + 2 jerk @65-75% of 1rm (power or squat, split or push)
rest 2 min
EVERY MIN FOR 3 TIMES
1 clean+jerk @80-90% of 1rm (power or squat, split or push)
then

3x2 jerk dips (5 sec lowering down, explode up) @100-110% of 1rm jerk.
rest 1-2 min bwn sets

Metcon Prep :
2 sets
3 power clean&jerks @60/42.5kg
3 burpee over bar
2 power clean&jerks
2 burpee over bar
rest 1-2 min bwn sets

Metcon
For time
10 pc&pj (fast singles)
20 bar facing burpees
10 pc&pj (fast singles)
time target 4-6 minutes.
masters 45+/ scaled weights 52.5/35kg

Strict press

Build to 1RM

if 1RM CGBP and ring tests done do:
CGBP 3RM, 2 min rest between sets

AMRAP 14, with partner

Row 300/275m
7 Deadlift 60/42,5kg
20 Jump Over Barbell

IGYG

4-5sets:

3 jerk behind the neck (easy & fast )

E75s / or E90s / split or power jerk

Deficit Deadlift

2 x 6-8 @ 64+% (2 RIR), tempo 3110, rest 3:00 b/t sets

– Do your first set @ or around 64%1RM deadlift, then build up if you can on the next set (if performing one), while sticking to the RIR and tempo. Quality > load
– Tempo 3110 = 3-seconds down/1- pause at the bottom position/1-second up/no pause at the top position
– Stand on a 2″ mat or a regular 10kg (25lbs) bumper to create a deficit
– Deficit deadlift is a useful variation to help improve your set up position, strengthen your pull off the floor and to reinforce leg drive.
– Control the way down and keep your chest tall to fight for a strong bottom position.