Strength: 20 mins to build upto a 3rm front squat 1st rep must be a 3 sec pause.

Wod: 3RFT
200m Run
15 Burpees
12 STOH@50/35
9 HRPU

Strength: re-test on the front squat , look back at your previous and give yourself a target.

Wod: sprint Wod , all out effort, go hard and fast.

1) Wide Stance Box Squat: 6 x 3 @68-70% of your Back Squat, every 60s.
– Use a box at or slightly below parallel.

2) Deadlift, touch n go: 3 x 3, adding weight each set and working above Metcon weight. Rest 90s.

Clean and jerk 1 RM

30-25-20-15-10-5 FT

Weighted situp
Back extension
KTE
DL 45/30 kg

5 rounds:

3 hang clean + 3 right leg front rack lunge + 3 left leg front rack lunge, use 50% of BW

Yhdistelmä nostot

raakarive + rive 1RM

raakatempaus + tempaus 1 RM

Huoltavia toimenpiteitä.

Vapaavalintainen painonnostoliike 6x3
-rive/tempaus (raakana)
-työntö/tempausvedot
Kyykky 12-10-8
Selänojennus reverse hyperissä 4x12-20
Jalannostot riipusta 50 toistoa (polvennostot ok)

EMOM 12 min for Quality (50:10, alt. stations)

Somersaults (forwards, backwards, sideways, rolls..)
Shoot through between boxes (RX+ add dip / pushup)
Bench over vault
Tire flips

tempaus + snatch balance + valakyykky

7x1+2+1@60-70%

Raakarive + suoraan käännöstä työntö

7x1+1@55-65%

Kehonhuoltoa 30 min

30min AMRAP

20 Push Ups
20 Knee Hugs
20 KB/DB Snatch (16/12kg)
20 Burpees
Run around the box

1 Round = 80reps