Warm Up
3 rounds
15/12 cal rowing
10 glute bridges
20 band pulls / pass throughs
10/10 rdl/suitcase and 20 goblet squat 3rd

Strenght
Back Squat 10,8 and 3x6 reps @57-62-67-71-76% of 1rm
Front Squat 3x5reps @1x60, 1x70 and 1x75%
rest 2-3 min bwn sets
Keskity laatuun kyykyissä ja pitämään liike hallittuna.

Metcon
Row 1200/1500m @5km pr pace
rest 1min
Row 450/500m @+3 to 2km pr pace (esim mun pr pace 1.37, tän meen 1.40)
rest 2 min
Row 900/1000m @5km pace or faster
rest 1min
Row 400/500m @+3 to 2km pr pace (esim mun pr pace 1.37, tän meen 1.40)

Accessory Work
3x10/10 curtsy lunge
3x10 barbell bent row
3x1:00 front plank + 20 landmine twists @5/10kg
rest as needed bwn sets.

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

kipping pull up/c2b

E2MOM 5 rounds
3-10 kipping pull up/c2b (unbroken)
30 double unders/single unders

24min EMOM
1.min Ergo cal
2.min 8 goblet squat, rest of min kb swing
3.min rest

Omavalintainen lämmittely n.10min
Easy pace Metcon
50-60 min light run / fast walking @55-65 of max hear rate
tai
50-60 min perinteinen hiihto @55-65% of max hear rate
tai
50-60 min uintia/vapaa valintainen kardiolaitetreenit @55-65%
of max heart rate.

Grip Strenght
Dumbbel head Pinch Hold 3x30/30s @5-7.5/7.5-10kg
then
3x20/20 forearm supported wrist extension @very light
weight.
tai jos et ole salilla niin tee omavalintainen grippitreeni mielikuvista
käyttäen.

1 round for quality
Work 5min/rest 2min

1. Seldge hammer
2. Yoke carry
3. Kelkan työntö
4. Wall walk
5. Echo bike

5 rounds for time:
30 DU
12 v-up
9 power snatch (40/30)
6 ohs

TC: 20

For time:

• 10 box jumps, 42-inch box
• 10 bar muscle-ups
• 20 kettlebell snatches, 1.5 pood
• 20 one-legged squats, alternating
• 30 toes-to-bars
• 30 overhead squats, 75-lb. barbell
• 40 GHD sit-ups
• 40 medicine-ball cleans, 20-lb. ball
• 50 burpees
• 50 triple-unders

30 alternating DB snatches
20 box jump-overs
– Resting partner hangs from the
pull-up bar.

ScaledWOD
5 rounds for time with a partner:
30 alternating DB hang snatches
20 box step overs
– Resting partner hangs from the
pull-up bar.

4 x 2 min amrap (1 min rest)
10/8cal row
10 bar over burpees
max rep thrusters
*rx 35/25
*Goal to get at least 30 sec thrusters