3 sets of
6/leg Weighted Box Step Ups
6/side Sitting Alt. Z-press (DB or KB)
6 Strict Toes-to-bar (as strict and slow as possible)

Rest as needed, AHAFA

Warm Up
5 min cardio machine of your choise
perform 3 inch worm with push up every min. total 15 reps
then 2 rounds of :
10 scapula pull ups
5 kip to swings
5 kip knee raises
10 ring row
10 kb tater (kbs+goblet squat)
10 bench press (tempo slow down, fast up)

Strenght
Wendler program Bench Press and Back Squat
5 reps @40% of max
5 reps @50% of max
5 reps @60% of max
rest 2-3 min bwn sets.

Then Perform Same thing with back Squats 3x5 reps @40.50,60 % of 1 rm.

Prep for squat cleans and SHSPU's for 10 minutes and start quality workout

For Quality
2 sets
9-7-5 reps of
C2B Pull Ups / Pull Ups
Squat Cleans @40-45% of 1rm squat clean
rest 5 min and repeat

Skill
6-8 sets
15-25 double unders + 4-8 unbroken toes to bars
rest 30-45 sec bwn sets

Cool down
2-3 min light cardio
1+1 min forearms smash with barbell (barbell on rack on chest "high")
1+1 min tricep smash with barbell (barbell on rack)
1-2 min chest/bicep strech (hold from bar) eli mene "räkin läpi ja ota tangosta kiinni ja nojaa eteenpäin)
samalla tavalla jos avaisit rintakehää laittamalla kädet ristiin selän takana ja venyttäisit kädet suoraksi ja sitä
kautta rintakehään auki.

1A) Butterfly pull ups 5x8 or butterfly kip/kip 4x10
1B) bulgarian knee to chest jump 5x(5+5)

Työntöveto 3x3x60%

Maastaveto 6x80%

”Julle” 5x8
-lisää kuormaa viime viikkoon

Hypyt 5x3
-kuormaa tangolla tai käsipainoilla

Accumulate 30 reps of
Strict Ring Chin up
Ring Push up

Rx+:
add weight to chin up
elevate feet on push up, or add weight on back

Partner wod

AMRAP 12 mins
50 thruster @empty barbell
50 KB USA swing @24/16kg
Remaining time max meter row!

Goal : 1000+m on the rower!

Person A starts with Thrusters person B with swings. Both person must complete the thrusters and swings before moving on to the rower. You cannot help each other with the first two movements.

3 mins rest

AMRAP 12 mins
1000m row
50 KB burpee @24/16kg
Remaining time max rep Thruster @empty barbell
Goal : 50+reps

Person A starts with row, person B with burpees. Both person must complete the row and burpees before moving on to the thruster. You cannot help each other with the first two movements.

3 mins rest

AMRAP 12 mins
(Relay style )
250/200m row
5/5 KB snatch @24/16kg

Goal : 3+ rounds each person
One person completes a full round before you switch!

3 rounds of
10 cal bike
3 depth jump
20s. hs hold facing the wall

---

2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

---

muscle clean

3x3 @RPE6
focus on finishing the pull with heels on floor

---

12 x every 90s. built up to daily max
Power Snatch + Snatch
perform as touch and go

IF DOING LM ON 23RD DO 8X90S.

1A) Deadlift 4x3x85%
1B) high box jump 4x6

1A) Shoulder press 4x1x90%
1B) copenhagen plank 4x(25s+25s)

Viikko 42 (4/4) (deload week)
MAANANTAI
Warm Up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then
1:00 easy -> :30 moderate
1:00 easy -> :30 moderate / fast
ONLY 3 MINUTES WARM UP WITH MACHINE

rest 3-5 minutes and start WORKOUT

Metcon

Ski Erg
4 sets:
2min at moderate pace
3min at easy
Total time 20 minutes.
Men goal paces for ski : mod = 1.53-2.00 and easy 2.03-2.10 and women moderate 2.03-2.10 and easy 2.13-2.20)

Accessory Work
3 sets of :
8-12 Single arm kb bottom up press (each side, light weight) WOMEN 6-8 AND MEN 10-12 KG
8-12 push ups (controlled, scale to feel this moderate heavyish)
8-12 Banded Strict Pull ups (men also, greend on black band, get that "muscle work and feeling off it)
rest 2-3 min

Cool down
2-3 min upperback smash
1+1 min lat smash with roller
1+1 min banded lat/side strech
1+1 min tricep streching

PUT THE COMMENTS BELOW IF FEELING LIKE IT!

WE DO ALL THE WORKOUTS THIS WEEK WITHOUT PUSHING TOO MUCH.