Warm Up 4 rnds

5 Muscle Snatch
3 Snatch Drop
3 High Hang Power Snatch
3 High Hang Squat Snatch
5 Snatch Press

After that 2 min Echo Bike

Chipper For time:
25 Toes to Bar
15 Burpee to Bar (target 10-15 cm above you when standing tall and hands straight) if possible
25 Weighted box step up with 1 db on shoulder @12.5-15/20-22.5kg
10 bar muscle ups / 20 c2b pull ups or 30 pull ups
25 Weighted box step up with 1 db on shoulder @12.5-15/20-22.5kg
15 Burpee to Bar
25 Toes to Bar

Goal is to go as fast possible.
Make a plan for toes to bars how you start with them. Split in smart set.
Burpees and Box step ups steady pace.
Now its time for Pull movement so here we se what we can do when heart rate is up! Go for it!
Then you come back all the way and try to keep similar pace on way back.

60 GHD sit ups
break anyhow

RUN
3 sets
800m run @moderate pace
Time target : you should double avg time you did last week 400m runs and add + 15-20 sec for it.
so example you run avg 1,30 those 400m week ago, today target is 3.15-3.20 on each set.
Rest 90 sec bwn 800m runs.

after running 3x800m rest 6-8 minutes and we go for little wake up sprints:

3x100m run or 3x15 second fast/sprint run , rest 3-4 min bwn sets.

Comment below your running times.

After running roll with cardio machine for 3-5 minutes easy recovery and then :

2-3 sets for warm up
4 toes to bars
2 burpee to target
10 box step ups (next 1-2 rounds 4 steps with wod weight)
1-4 bar mu / c2b or pull ups

500m row or 1000m bike easy pace
Then 20 passthroughs

Bent over row (5 rounds)
6-8 reps @ 65% of 1 RM push press
Rest 1:30 between reps

Wendler program Back Squats (ADD +5KG compared to last time did this)
First count 90% of 1rm back squat
3 reps @70% of it (90% of 1rm)
3 reps @80% of it.
Max reps @90% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
safety and if you dont have friends around use safety bars if possible.
target on last set 5-10 reps.

Accessory work
3 sets
10+10 single leg deadlift @12.5-15/20-22.5kg db
10+10 windmill
10+10 banded trunk twist (standing, red/blue band on rig)
rest 1 min

3-position hang snatch (high hang, mid thigh, below knee)
3 sets @50-60%
3 sets @60-70%

Snatch Push Press + OHS + Snatch Balance
3+2+1 reps @70-80% of 1rm snatch x 3 sets
2+1+1 reps @85-90% of 1rm snatch x 2 sets
rest 1.5-2 min bwn

Metcon
Every 3 min for 24 minutes (8 sets)
30-50 double unders (cap 45s)
10 weighted box step overs with 12.5-15/20-22.5kg dumbbells
1-2 rope climbs

time target under 2 min on each set and its also time cap.
try to get double unders unbroken, cap at 45s.
we practised box step overs couple weeks ago so now is time to go for it again.
rope climb hit this with dedication after step over. you can also alternate bwn 1 and 2 reps odd/even rounds if neces-
sary.

Accessory Work
3 sets
:30-45 GHD sit ups "hold"
:30-45 GHD Hip extension "hold
rest 1-2 min or go alt time with partner

Strenght
Wendler program ShoulderPress (ADD + 2.5 KG ON EACH SET COMPARED LAST TIME YOU DID THIS)
5 reps @65% of it (90% of 1rm)
5 reps @75% of it.
Max reps @85% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
safety.
Goal on last set would be around 8-12 reps.

after strenght prep:
2 sets
10-15 double unders + 6 weighted box step overs @light/mod weights + 5+5 single arm ring row
then 1 set
4 weighted box step overs with wod weight + 1 rope climb

Skaalattu:
Drillit + lenkki 25min TAI LEPO
- Aloita samoilla drilleillä kuin ma, käytä aikaa 5min.
- Lisäksi lyhyt lenkki 20min:
- Aloita rauhallisesti kävellen ja lenkin lopussa pyri juoksemaan 1-4min yhtäjaksoisesti huolimatta sykkeistä. Vaihtoehtoisesti kiihdytä kävelyä loppuun.

Kuntoilija:
Drillit + lenkki 35min
- Aloita samoilla drilleillä kuin ma, käytä aikaa 5min.
- Lisäksi lenkki 30min:
- Aloita kävellen ja lenkin lopussa pyri juoksemaan 5-15min yhtäjaksoisesti.
- Syke on tavoitteena pitää 60-75% maksimista

Pro:
Drillit + lenkki 40min
- Aloita samoilla drilleillä kuin ma, käytä aikaa 5min.
- Lisäksi yhtäjaksoinen juoksu 30min:
- Aloita rauhallisesti, pyri ylläpitämään hyvää juoksutekniikkaa. Tavoitteena pitää syke 60-75% maksimista.
- Loppuun kävelypalautus 5min.