Warm Up
Do some overall mobility and activation as you like.
Then movement prep as needed and start workout!

Metcon
Rounds 1-2:
4-5 min run @very easy/easy + 2x6-12 strict ring dips (add 1-2 reps from last time) , rest 30-45s bwn set
Rounds 3-4:
4-5 min bike erg @very easy/easy + 2x5-7 weighted box step ups with rx dumbbells , rest 30-45s bwn set
Rounds 5-6:
4-5 min run @very easy/easy + 2x4-6 ring muscle ups / bar musle ups / burpee c2b pull ups , rest 30-45s bwn set
Rounds 7-8:
4-5 min bike erg @very easy/easy + 2x5-7 weighted box step OVERS with rx dumbbells , rest 30-45s bwn set
Ota jokaisessa juoksussa tai pyörässä jossain puolen välin tietämillä sellainen hallittu 10-15 sekunnin kiihtyvä spurtti
rennon kovaa, mutta ei missään nimessä täysiä.

AMRAP 10:
5 Deadlifts 100/70kg
5 HSPU
10 Weight Plate Turkish Sit-ups

Every 5min x 4:
400m Run
7 Cleans @50/35kg
7 Box Jumps 60/50cm

• For more challenge, go Every 4min x 5.

deficit HSPU

E2MOM, 5 rounds
1-8 deficit HSPU
8-12 wall ball shots

"Yrittäjäkadun ensimmäinen"
21min, maksimikierrokset:
15x maastaveto
9x yleisliike
300m juoksu

Block Clean and jerk ( @ knees)

6 x 2 @ 65-80%, go every 1:30-2:00

– Do your first set @ 65%1RM clean and jerk and build up within the percentage range over the remaining sets
– Drop the bar between each rep, reset and go
– Work on a powerful and explosive second pull and quick turnover from the block position.
– Focus on acceleration and timing under the bar (catch the bar at the height you pull it to). Pull yourself under the bar.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

EMOM20
1: 15m farmer grip walking lunges
2: 20-40s starplank hold
3: 20-40s starplank hold
4: 10-16 alt front rack box step ups
5: 10 hollow rock + 15s hold

Deadlift ( Deadstop )

5-5-5-3-3-3

Go Every 2:30

Romanian Deadlift

4 x 5 @ Every 2:00

PartnerWOD, “I Go, You Go”
10 rounds, one round at a time
15 DU
10 Air Squat
Then
20 rounds, one round at a time
Row or Assault 10/7 kcal
4 Burpee
Then
30 rounds, one round at a time
3 C2B
6 Box Jump
Then
40 rounds, one round at a time
1 Power Clean (70/50kg)
3 Wallball
This is a partnerWOD with 4 different parts. First part is 10 rounds, second 20, third 30 and fourth 40. One athlete does one round at a time and then you switch. Ideally work:rest should be 1:1. If you do this alone, split the rounds in half and work:rest 1:1.
Work also on your transitions! Don´t waste any time.
Scale if needed.