Voima
E3MOM, 4 rounds
4-10 pike push up

WOD
10min amrap
10 DB hang snatch alt.
8 DB goblet squat
6 sit up
4 pike push up
2 burpee

30min Skill Training:
- Handstand Training
- BMU / Butterfly / Kipping Pull-ups

Back squat

Build to heavy 5 (H5) @ 2 RIR (80-85%)
+
2 x 5 @ 85-90%H5), Rest 3:00 b/t sets

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.
– Build to a heavy 5 (H5) @ 2 RIR (around 80-85%1RM). The intent is to leave some in the tank so that you can progress over the coming weeks.
– Once you’ve hit the H5 set, you have 2 back-off sets of 5 reps @ 85-90% of your H5

-2 rope climbs/ practice
-90s rest

-2 wall walks
-90s rest

4 Intervals, alt A1/A2

A1. AMRAP 4
600m Run
SkiErg for calories in the remaining time

A2. AMRAP 4
600m Run
Row for calories in the remaining time

– Rest 2:00 between intervals –

Overview. Run / machine intervals around threshold pace.
Adaptation. Improve efficiency and sustainable power output at or just above the anaerobic threshold. Develop the ability to maintain a strong, consistent effort across modalities, improve aerobic capacity and lactate dynamics (production/clearance) at threshold.
Effort. Challenging but sustainable for the entire 4 minutes. The run should be at a pace you could hold for 3+km. The machine work should be strong but controlled – not an all-out sprint, a pace you can maintain consistently until the 4 minutes are up.
Feel. Challenging but manageable, allowing you to maintain a steady output without redlining. Aim for RPE 7-8/10.

Movement options.
Run → 1200m BikeErg, 45/32 (cal) Air bike
SkiErg/Row → BikeErg or Air bike for calories

Three 15-minute AMRAPs in 55 minutes
From 0:00-15:00, 2-4-6-8-10-etc.:
Calorie SkiErg
Power Cleans (135/95 lb)

Rest 5 minutes

From 20:00-35:00, 2-4-6-8-10-etc.:
Calorie Row
Box Jumps (24/20 in)

Rest 5 minutes

From 40:00-55:00, 2-4-6-8-10-etc.:
Calorie Bike
Wall Ball Shots (20/14 lb)

LÄMMITTELY
Aina alkavalla minuutilla 10:00 minuutin ajan:
1 & 2) 5-10 Valakyykkyä
3 & 4) 4-6 Muscle snatch
5 & 6) 4-8 Snatch grip shoulder press
7 & 8) 3-Position snatch (taskulta, polvelta & sääreltä)
9 & 10) 4-8 Snatch balance

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TEMPAUS

Voimatempaus(muscle snatch),
5 x 3 @ Kevyt/keskiraskas

Tempaus,
5 x 2 @ Keskiraskas
Nosta 2:00 minuutin välein

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BONUS
Rive otteen valakyykky,
3-5 x 2 (kevyt/keskiraskas)
8s alas, 8s ylös

Takakyykky,
10 x 2 (kevyt/keskiraskas)
Nosta aina alkavalla minuutilla

Kiertoharjoitus,
3 Kierrosta:
10/10 1-Jalan romanialainen maastaveto
10 Niskan takaa ojentajapunnerrus puntilla
1:00 min lankku renkaissa
:30-:60s tauko liikkeiden välissä.

Every 4min x5
80m shuttle run (10m pätkissä jos mahdollista)
8 ground to overhead @60/45kg
2 rope climb (1 legless + 1 normi) / 4 zombie climb

• ground to oh joko power clean + jerk tai snatch

Back squat 1x5, 1x4, 1x3, 1x2, 1x1