A: Partner wod
”Panic breathing”
500-400-300-200-100m row/each
Partner holding double kb front rack 24/16kg
If frontrack is broken 5 burpee penalty/each

E4MOM for 6 rounds:

20m Prowler Push RPE 5
Row 20-30kcal RPE 2-3

Use heavy loading and push it hard. Row 20-30kcal as active recovery during the rest. Scale if needed

AMRAP 8:
Run 200 Meters / Row 250m / Ski 250m
20 Air Squats
10 Push-ups

Rest 2:00

AMRAP 8
Run 200 Meters / Row 250m / Ski 250m
10 Back Squats (60/42.5kg)
3 Wall Climbs

Rx+: Alt. Pistols for Air Squats

Strength: 20 mins to build upto a 1rm in the following complex snatch high pull
Snatch
Hang snatch

Wod: 8 min AMRAP
10 on RS of each movement then switch
DBSnatch@22.5/15
DBOHL
DBC&J

Strength: high pull - focus on keeping elbows higher than hands, then a chance to work on the snatch from different positions.

Wod: complete 10 reps of each movement on the right side then complete 10 reps of each movement on the left side that's one round. We are working on any imbalances you might have so test yourself.

Strength:- Deadlift 20 mins to build upto 80-85% then perform 4x5 then 1 set of max reps @70-75%

WOD:- 6 RFT
50 DU
10 power snatch@50/35

Strength: a lot to get through in 20 mins to manage your time wisely. 4x5 should be heavy reps TNG are allowed.

Wod: sprint wod! Go hard and fast , aim to go unbroken on power snatch.

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 plyo
8 sldl
6 jing jang
4 deadlift

Metcon/*Rx(18)
"Sham" hero wod
7rds
11 deadlifts @body weight
100m sprint

@25:00
work up to 2 rep hvy hang clean

Finisher
50 dbl crunch
50 rtw
2 min hamstring stretch
2 min sh distraction

Bodailua
Kulmasoutu käsipainoilla, 5x8-10 max raskas
Pystypunnerrus käsipainoilla vuorokäsi, 5x8-10 max raskas
Ojentaja punnerrus käsipainoilla 5 x 8-10 max raskas
+
Painonnostajan lenkki
Kävelyä 5 min.,
Hidasta juoksua 5 min + reipasta juoksua 200m.,
Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
Kävely 200m + kova spurtti 30 m.,
Hidasta juoksua 5 min.,
Kävelyä 5 min

A: Front squat 5-5-5
All 3 sets should be heavy
Rest 2-3min between sets

B: For time
200m slamball run
20 Slam balls
20 V-ups
20 Cal row
20 Ring rows
200m slamball run

3 Rounds of:
25 Banded Pulldowns
20 Banded Pushdowns
15 Banded Rotations each.

tempaus
1x70%
1x75%
1x80%
1x85%
1x90%
1x95%
1x70%

Rive + työntö

1+1@70%
1+1@75%
1+1@80%
1+1@85% x 2

Työntöveto
2x85%
2x90%
2x95%