Warm up
2 rounds
1:30 cardio machine (easy/mod pace)
30-50 single unders
5+5 single arm ring row
10+10 kb bottom up half kneeling press
10 scap pull ups
10 kip knee raises
2-3 burpee pull up
:30 HS HOLD

Metcon Prep
2 sets
10-15 du's
3-5 toes to bars
1-2 Bar Mu or burpee pull ups

Metcon
12 min amrap
20 double unders (jos ei tuplat hallussa täysin vedä max 40s)
8-10 toes to bars
4-5 Bar Muscle ups OR Burpee pull ups

goal is 6+ rounds.

Weightlifting
With barbell 2 rounds (1st power / 2nd squat)
3 snatch pull + 3 hang snatch + 3 snatch balance
rest 1 min bwn rounds

then start to build for snatch weight and start workout

Every 1min 30sec x 8 sets
1 Snatch Pull + 1 Hang Power Snatch + 1 hang squat snatch @65-75%

Every 2.5 min for 3sets
Snatch grip deadlifts x 3 reps @75,80,85% of 1rm
Pause for 1 sec (10cm off the floor, below, above knee and mid thigh)

Cool down
2-3 min light cardio
1+1 min calf smash with roller
1+1 min hamstring smash with roller
1+1 min lat smash with roller
1-2 min upper back smash with roller

AMRAP 10:
10cal Row
10 WB 9/6
10 Dual DB Bench Presses 20-25/12,5-17,5kg

Maastaveto 4x2x80%

Suorinjaloin mave 4x6

SitUps 3x15

ReverseHyper 3x15

Hauiskääntö 3x15

EMOM x10

1) 5-15 pull up (kipping/butterfly/ scaled ring row)
2) 10-30s hollow hold

EMOM 20:
10 burpees
-skaalaa toistomäärät sopiviksi
-vähintään 10s pitää jäädä lepoa
myös tahdin hidastuessa

5 Sets of 4 @ 70 - 75%

**6-8 sec eccentric

Voima
E3MOM, 4 rds
Shoulder press (tanko) 8-10

WOD
For time, with partner
You go, I go
Ergo 50cal
Air squat x 50
2kb push press x50
slam ball x50

4 Sets:

3-5 No Jump Legless Rope Climbs

• No longer than 30s rest between reps

Rest 2 minutes between sets.

• This is the first of 2 iterations.

Warm-up: 6 min ab/ski + 10 min movement specific warmup

A: 5 rounds for time:

5, 4, 3, 2, 1 x rope climb
50 du
15 m handstand walk between each rope climb set.

Do 5 rope climbs, then 50 du and 15 m handstand walk. Then 4 rope climbs, 50 du, and 15 m handstand walk etc.

Cool-down: Easy row for 5 min + 5 min mobility

FT:

40-30-20-10
wall ball @9/6kg
after every set: 6 devils press @2x22/14kg

tc: 20min