In teams of 2 (YG,IG)
1000/800 m row
3 rounds
30 KB deadlifts@2x20/12kg
30 box jump over@60/50 cm
30 abmat sit ups
-into-
100/800m row
2 rounds
30 KB front squats
30 burpee box jump
30 V sit ups
-into-
1000/800 m row
1 round
30 KB snatches
30 burpee box jump over
30 toes to bar
Time cap: 40 mins

3 rounds
3-10 strict pull ups
5-10 strict hanging knee raises
– rest 2min between rounds

*use straps

3×1@85%, sn-%, rest 2-3min

3-5 rounds
Run 320m (4 rounds sisällä)
8 thruster (30/40kg)
8 Burpee over the bar
– rest 2min between rounds
– time cap 26min

Scaled
3-5 rounds
Run 180m (2 rounds sisällä)
8 thruster
8 Burpee over the bar
– rest 2min between rounds
– time cap 26min

*use straps

3×1@85%, jerk-%, rest 2-3min

*split jerk to the other side on the next set

2×2× 1+1@barbell, 2×2× 1+1@70-75%, jerk-%, rest 2min

AMRAP 6

10 Kettlebell Swing 24/16kg
15 Air Squats

Pystypunnerrus Max1

A)
EMOM x 12 MINUTES
MIN 1 - :45 Seated DB 1+1/2 Shoulder Press @ moderate
MIN 2 - :30-45 Hollow Hold or Tuck Hold
MIN 3 - :30-45 light KB paused goblet squats ( 3" pause at bottom of each rep)

DBs start in pressed out overhead position. 1 Rep= Lower to the shoulders, press to elbows at 90 degrees, lower to shoulder, then press overhead.

B)
Murph prep WEEK 1

EMOM 12 mins
4 Kipping Pull-ups
8 Push-ups
12 Air Squats
Goal: Challenging effort, keep rounds around 30s.
Scale Pull-ups to ring rows/bar rows or 10" Hold Chin Over
Push-ups to box, should go unbroken and fast for at least 8 rounds.

Extra:
Hammer Curl w. Iso Hold 3 x 10-12 each. Rest 60s
- Start non-dominant side first

MODERATE-MAXIMAL WEEK 17/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

10m/side ONE ARM OH WALKING LUNGE

10× Plate BENT OVER SNOW ANGEL with light weight

5×/side LOW LIZARD ROTATION FLOW

5×/side DOLPHIN PUSH UP

12× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: One Arm OH Walking Lunge

video: Bent Over Snow Angel

video: Low Lizard Rotation Flow: video 8
https://www.instagram.com/p/DVWTy3ajDG5/?img_index=8

video: Dolphin Push Up

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PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@40%, sn-% / ohs-%, rest 2min

OHS
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@80%...+...100+%, sn-% / ohs-%, rest 2-3min

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SNATCH
2×3@barbell, 1@up to 85-90% (or 5 kilos below the starting weight), rest 2min

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CLEAN + SPLIT JERK
2×2× 1+1@barbell, 1+1@up to 80-85% (or 10 kilos below the starting weight), jerk-%, rest 2min

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FRONT SQUAT
1@up to 80%, rest 2min

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CLEAN PULL
3×2@85%, jerk-%, rest 2min

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

5-8× LU RAISES *plate

3-5×/side COSSACK SQUAT *weight or without

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video: LU RAISES

video: COSSACK SQUAT

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KEHONHUOLTOA!