after metcon 2 rounds with barbell
3 clean deadlifts
3 hang muscle cleans
3 front squats
3 push press
3 press in split jerk position

Weightlifting

Muscle Clean + Jerk Balance 3 sets 3+3 reps @30-40% of 1rm clean&jerk
rest 1.5-2 min bwn

Power Clean + Squat clean + Split Jerk
4-6 sets of 1+1+1 reps @65-75% of 1rm
rest 1.5-2 min bwn

Metcon
2 sets
15-12-9 for men / 12-9-6 calories for ladys
Calories of air bike
3-2-1 reps of
legless or normal rope climb
rest 1:1 bwn sets

Go Fast on bike, at least mod/fast. Good target watts 275/375+.
Try to hit rope climb every 20-40 sec depending if you are going for legless or normal climb.
time target sub 5 min, cap 7 min.
Score is total time of both sets.

3 - Position Snatch

5 x (1+1+1) x 78%

Snatch Pull

5 x 4 x 98%

Snatch Push Press

5 x 5 x 81%

Good Morning

3 x 6 x 30% (%back squat)

3 sets:

12 reverse hyper
15 reverse crunches

HInshaw 2k Row Progression week 1
8 sets:
200m at 6min test (or fast) pace,
100m at easy (active recovery) pace,
No add'l rest b/t reps or sets
Total: 2400m

Your Fast Pace is AVG speed of 6 min test (+- 1-2 seconds down/up)
Recovery Pace for the men should be around 2.10-2.20 and women 2.20-2.30 per 500m)

Rest 5-10 minutes and start Gymnastic capacity

Gymnastic capacity
Prep after rowing metcon
1round of
5 inch worm
5 pike push ups
10 alt leg bodyweight rdl
10 alt leg v.ups
:30 HS Hold
then after little break test 1-2 times 2-3 strict hspu on the way you are going for next WOD

Every 3 min for 15 minutes (5 sets)
8-12 strict hspu
- perform 10 barbell bicep curls with 2:0:2:0 tempo right after shspu.

Team Wod, in teams of 3
Amrap 30 min
One person work, others rest, divide anyway

60 Cal Row
60 DL 2x20/15 kg Db
60 HSPU
60 Abmat sit-ups
90 WB 9/6 kg
60 Burpee box jump 60/50 cm
60 Power clean 60/42 kg
60 HR push-ups
60 T2B
60 DU

Practise gymnastic movements for few minutes before starting second workout

WOD
2 sets
40 abmat sit ups
30 toes to bars
20 pull ups
10 c2b pull ups
5 bar muscle ups

rest 5 min and go back starting with 5 bar muscle ups and finishing with 40 abmat sit ups

so total volyme 80 abmat sit ups , 60 ttb , 40 pull ups, 20 c2b and 10 bar muscle ups.

Scaled rep scheme 32-24-16-8-4
Keep steady pace on abmat sit ups, breath and use hands for help. Frog style sit ups.
Toes to bars should be done whatever sets works for you that you are able avoid singles
I think 12-10-8 or 8-7-6-5-4 reps or 6x5 or even 10x3 reps with small breaks bwn sets .
Same thing with pull ups. On C2b Pull ups and bar mu's try go unbroken or in 2 sets.
Focus on doing your own best and geting more confident with the gymnastics.
Score is total time of both sets.

SCALE BAR MUSCLE UPS TO BANDED BAR MU OR JUMPIONG BAR MU
IF NEED TO THEN TO 5 BURPEE C2B PULL UPS

SCORE IS TOTAL TIME OF BOTH SETS.

Every min for 20 minutes (4 rounds)
min 1 - DB Facing burpees x 8-12 reps
min 2 -DB snatches @17.5-22.5 / 25-32.5kg x 8-12 reps
min 3 - box jumps x 8-12 reps to 75/60cm
min 4 Heavy Wall ball shots 8-12 reps @20/30lbs
min 5 - rest

Kyykky 6x4x80%

Penkki 6x2x80%

Läpiveto-kyykky 5x12-20

”Welcome back wod”

AMRAP10
Front squat x 5
Burpee over bar x 5
STOH x 5
@50/35kg bar

Rest 10 min

Rope climb 5-4-3-2-1
Row 15/12 cal after each round
TC: 10min

Rest 10 min

For time
Squat clean 5-4-3-2-1
*10 c2b
*40 DU
After each round

Clean weights:
70,75,80,85,90% from 1rm

Chest to bar PU

5, 4, 3, 3, 2

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Visible touch on the bar, every rep.
All reps must be strict.
Rest as needed If you are using bands make sure to progress as weeks go by. Example:
week 1, use a red band sets 1-3
week 2, use a red band only 2/3 of reps in sets 1-3
week 3, use a red band only 1/3 of reps in sets 1-3
Week4, use a red band only for the largest set and the sets 4-5 have weight.
Week 5 loose the band, add weight to sets 3-5 and so on..