For time :

1 round "Macho Man"
50 Double Unders
2 round "Macho Man"
50 Double Unders
3 round "Macho Man"
50 Double Unders
4 round "Macho Man"
50 Double Unders
5 round "Macho Man"
50 Double Unders

Barbell 60/42,5 ( Teen 50/35kg)

Macho Man:
3 Power clean
3 front squat
3 push jerk

TC 25

MAANANTAI
Warm Up
Band Pull Aparts + Banded Hip Activation
then

3 sets
1:00 row
6 lunge elbow to floor strech
3 burpee pull ups (add speed during sets)
6 scap pull ups + 6 kipping + 6 ring row
6 front squats , starting with barbell , control tempo slower what using on metcon

Metcon
3 rounds for time
12 pull ups
9 bar facing burpees
6 front squats @60% of 1rm
(goal is to fast pace with 90-95% effort on this and try to not stop that much bwn movements.

rest few minutes and then 2 sets

3 snatch pulls
3 high hang muscle snatch
3 push press behind neck
3 snatch drops

then start to climb ub workout weights, take enough warm up lifts always before main sets

Part a
2 sets : 3 Snatch grip push press + 2 Snatch Balance @70% of 1RM Snatch
2 sets : 2 Snatch grip push press + 2 Snatch Balance @75-80% of 1RM Snatch
rest as needed

Part b
Snatch High Pull + Power Snatch + Snatch x 2 sets @65-70% of 1RM Snatch
Snatch High Pull + Power Snatch + Snatch x 2 sets @72-77% of 1RM Snatch
rest as needed

Part C
Sledge Push Sprint 2 warm up sets and 2 times max speed 15m. Use light weight.
rest 1-3 min bwn sets.

3 sets
10+10 windmill @light/mod weight
20 weighted cossack squats
10+10 single leg calf raises (use 15-20kg plate as raiser
rest 2-3 min

Cool down
2-3min light cardio
1+1 min adductor smash with roller
1+1 min back shoulder smash with roller
1+1 min calf streching

Defict Strict Handstand Push Ups

5-9 UB : 3-2-2-2-1
10-14 UB : 4-3-3-3-2
15-19 UB : 9-8-7-7-6
20-24 UB : 12-10-8-8-6

Deficit 2"/1"

3 Rounds

20 single unders
10 Banded Goodmornings
8 Air Squat
6 Push Ups

Over head squat 5x8

Rest day - what did you do?

In Pair

3x10min ON/90sec OFF

Row
SkiErg
BikeErg

Amrap 10 mins
15/12 cal row
10 single arm devil press@22,5/15kg
Goal : 5+rounds

3 mins REST

Amrap 10 mins
15 wall ball@9/6kg
10 kipping pull up
Goal : 5+rounds

3 mins REST

Amrap 10 mins
15 USA swing @24/16kg
10 kipping HSPU /sc: push up
Goal : 5+rounds

Warm Up
3 rounds
:45 ski + :45 bike
5 burpees
5 wall squats with pause at bottom
5 scapula pull ups
5+5 single arm ring row

then get ready for rope/ohs

Metcon
Emom 24 (6 rounds)
min 1 - 12/10 calories ski
min 2 - Rope climbs x 2-3 reps
min 3 - 12/10 calories bike erg or 10/8 Air Bike
min 4 - Overhead Squats @42.5/30kg x 8 reps

Strenght
Back Squat 3x7 reps @40-45-50%
Bench Press 3x7 reps @40-45-50%
Deadlift 3x7reps @40-45-50%
rest 1-2 min bwn sets

Midbody Strenght
3 sets
10+10 windmill @light weight
30 weighted russian twists @10kg
40+40m suitcase carrying @15/22.5kg (suora linja kävelyssä ja suora kroppa)

Cool down
2-3 min light cardio
1+1 min triceps strech
1+1 min banded lat strech
1+1 min couch strech
1-2 min v-sit strech
1+1 min side strech

18min AMRAP

200m Soutu/hiihto TAI 400m pyörä
7 Valakyykkyä 25/20kg
5 Burpeeta tangon yli