3rds
10-20 alt pistols
10-20 hanging leg raises

3rds
10-20 weighted cossack squats
10-20 russian twist

"Jos on liian vähän aikaa, kokeilehan tätä taikaa:
Kääri kiire joulusukkaan, sano sille: Mene hukkaan! Johan loppuu turha touhu,
saapuu rauhallinen joulu!"

Do your own 5 min warm-up

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stick / light barbell technique & warm up drill: 4-6 reps or 2-3 reps/side

Round 1:
FRONT SQUAT
SHOULDER PRESS
PUSH PRESS
POWER JERK
SQUAT JERK
THRUSTERS

Round 2:
STEPPING SPLIT JERK BALANCE *slow rhythm: back - front leg, return front - back leg.
1.) dip & full extension -> barbell nose level, 2.) back leg -> barbell forehead level, 3.) front leg -> arm lockouts
OH SPLIT SQUAT *stable and controlled, balance on both legs 50% and 50%

Round 3:
REBOUND SPLIT JERK *dip to immediately continue into another jerk
TALL SPLIT JERK *flat footed
OH SPLIT SQUAT *stable and controlled
PRESS IN SPLIT *stable and controlled, balance on both legs 50% and 50%

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PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@25%, sn-% / ohs-%, rest btw sets 2min

OHS *snatch grip
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
10@30%, 10@40%, 10@50%, sn-% / ohs-%, rest 2-3min

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EMOM20 *work 0:45, 4 rounds
1: DB Deadman to Halo
2: DB Windmill - Left Hand
3: Bear Plank to Push Up
4: DB Windmill - Right Hand
5: Rest

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video: ohs & stability

video: How to Get The Bar Up for Overhead Squats - push press/jerk /power/split/snatch balance is double work :)

video: Deadman to Halo

video: DB Windmill

video: Bear Plank to Push Up

*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

10@30%, 10@40%, 10@50%, sn-% / ohs-%, rest 2-3min

3 rounds:
10 HSPU
1000m Row, Ski OR Skillmill
10 Pull-ups

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