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.

EMOM 10

1) Strict handstand push-ups
2) Strict toes-to-bars

Intent. You can do as many sets as you want each minute to accumulate as many repetitions as possible. Aim not to go to failure until at least the final round.

-diffrent split jerk drills