5 RFT:

400/300m Row
2 Rope Climb
10 Power Snatch 42,5/30kg

TC 20

• Row at pace that will allow you to push the other 2 movements.
• Focus on strong foot clamps and getting up the rope in as little pulls as possible.
• See if you can hold on bar for 1-2 sets each round.
• fast transitions!

3 rounds for quality
5 strict T2B
5 strict ring dips with support on top
10 s L-sit
15 s hand stand
3 dragon flags

Every 8min for 3 rounds
50/40 cal row
24 reverse DB front rack lunges 22.5/15
18 wall ball 20/14

Result is each rounds time added together (i.e. 4:50 + 5:00 + 5:10 = 15)

LIGHT WEEK 8/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION & ONE LEG QUADS STRENGNING HORIZONTAL POS. & LUNGE with 2x OPEN BOOK both side

3 WINDMILL + 5 GTOH on the toes + 3 modifield DEAD BUG *with plate

3-5 LATERAL STEP UP / PISTOL SQUAT

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2x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 STS P
2x M S SN Blw Chst + M S HIP SN + M S SN
2x 3 BOUNCE & HIP SN + 3 PANDA PULL & SN
2x HIP SN + SN Abv Kn + SN Blw Kn + SN
1-2x5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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SN Abv Kn
6x1@81% pal 2min

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CL PANDA PULL + CL + SPLIT JERK
1+2+2@up to 65% j-% pal 2min

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DEAD BS (~90° - ~80°)
4x1@65% *rest for 60 sec between reps

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SN SOTS PRESS + SN HIGH PULL Abv Kn *on the toes
3[5+5]@RPE8 *2-3 reps reserve pal 2min

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ACCESSORIES 3 rounds (OpenGym alue)

8 SUMO DL, BB
MAX REPS NARROW GRIP CHIN UP, vastaote
5 1-LEG PWR CL Abv Kn, BB

1) wall climbs 3x3
2) Clean and jerk 5x(3+5)x65%

Sots press
4x5 @tuntuman mukaan haastava

Windshield wipers
3x 7+7

EMOM 16
Min 1: 30s Max Renegade Rows (50/35#)
Min 2: 30s Max Russian KBS (32/24 kg)
Min 3: 30s Max Push-ups
Min 4: 100 Meter Run

– Goal: Repeatable effort

Dumbbell Complex
3-4 x 1 of the following complex: Rest 90s.
2 DB Shoulder Press
4 DB Push Press
6 DB Split Jerk
– Complete the whole complex without stopping
– 2-3 Warm up sets

For time with a partner
120 Wall Balls (20/14#)
100 Cal Bike/Row/Ski/8 x Stairs
80 Box Jumps Step Downs (61/51cm)
60 Cal Bike/Row/Ski/ 4x Stairs

– Goal: Challenging effort, splitting reps evenly with your partner

HEAVY+ WEEK 7/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 LUNGE THORACIC ROTATION with back leg taps both side + SPIDER MOUNTAIN CLIMBERGS with THORACIC ROTATION both side + 2x LEG EXTENSION + 2x RUNNER POS. with ROTATION

2 TABLE with BREAKDANCE & T-PLANK/STAR PLANK

3-5 STEP DOWN

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2x FS + PP + GMS + PP + SJ + OHS + STS P
2x2 RDL + 2 DL + 2 Bendlay Row + 2 FS + 2 SP + 2 BS + 2 SP + 2 GM *bench grip
2x TALL SN + SN DROP + SOTS PRESS + OHS
2x1 HIGH PULL + 3 SN *clean & no hook grip
1-2x 5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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BENCH PRESS
5@up to 81%, 5x5@drop -10% pal 2min

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BENT OVER ROW
3x6@RPE7 *3 reps reserve pal 2min

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FS
*warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way slow down from the standing to squat bottom (dip/80°-90°/full)
3-4x4@89% pal 2min

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RDL sn grip
3x5@78% pal 2min

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ACCESSORIES 3 rounds (OpenGym alue)

12 TRICEPS PUSH DOWN, banded
BACK EXTENSION MAX HOLD, bw/weight
10+10 BANDED 1-LEG GLUTE BRIDGE