A)
Push-press
 3-3-3-3
Build up to the heaviest triple!


B)
Push-jerk 
2-2-2-2
Back off 20-30% of the last push press set and build up to the heaviest double!

C)
“Airforce”

20 Thrusters @43/30kg

20 Sumo Deadlift High-Pulls 

20 Push Jerks 

20 Overhead Squats 

20 Front Squats

Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work.

Timecap: 15 mins

Tempaus

WU

Speed / Agility
3-4x
4-5x medball pass by kicking
rest 30 sek
4x medball throw

4-8-4 agility drill

CF
go every 15min

1.
10 cal row
20 hspu
30 v-ups
40 burpee over rower
30 v-ups
20 hspu
10 cal row

2.
10 cal row
20 c2b/pu
30 box jump overs
40 2x db c&j
30 box jump overs
20 c2b/pu
10 cal row

Työntöveto
3sarjaa
-5 @85%

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2-3 rounds
5 burpees
10 Prone lift offs
5+5 atg split squat with 2-3 sec hold at bottom on each rep
5 tempo ring row + 5 strict knee raises

Strenght
Snatch Balance + Pause Overhead Squat 4x2+3reps@65-75-80-85% of 1rm snatch
rest 2-3 min bwn sets
Clean Deadlift with straps+ Sharp Box Jump 4x5+5reps@85-95-100-105% of 1rm clean
rest 2-3 min bwn sets
Strict Pull Ups 10+8+6+6+6reps + 20-16-12-12-12 reps of push ups right after (hallittu tempo)
on pull ups, start with band or bodyweight and add weight as needed or try to do strict c2b.
rest 2-3 min bwn sets

Metcon
2 sets
21-15-9 reps for men / 15-12-9 reps for women
calories of rowing
9-7-5 reps
burpee over rower
rest 1:1 bwn sets

10 rounds for time:
1 rope climb / 2 zombie
5 wall ball @9/6kg
6 db snatch @22,5/15kg

-rest 4min

10 rounds for time:
1 bmu / 3 c2b / pull ups
5 burpee to target
6 box step overs @22,5/15kg

EVERY 3.30min x4

13/10cal ski
6 bench press @70%
max set of (strict) hspu

Eli yksi sarja minkä saat tehtyä putkeen! Tai no ihan max kaks settii jos ekassa sattuu joku kämmi 😎

Partner workout for time;
50-40-30-20-10:
Machine cals
Box Jumps w. step down @60/50cm
DB Hang Squat Cleans @2x22,5/15kg
Double under or 2x single under each person

One person works - split as desired

Timecap: 35 mins

For time with a partner

100 Wall balls
200m run/ski/row
75 Box jumps
400m run/ski/row
50 Burpees
600m run/ski/row
75 SA DB Snatches
800m run/ski/row
100 Air squats
1000m run/ski/row

Share reps anyhow.
Both perform the meters (run/ski/row) together.

❤️

Clean + power jerk + split jerk

3 x 2+1+1 @ 70-75%, go every 1:30