Warm-up:

3x
18/15 Calories row
16 Lunge steps with wallball in bearhug
20 Shoulder taps
10 Hip extensions on GHD
5 High box jumps

Then
3-4 x 2-3 reps negative HSPU with 4-8s descend.

---

Back squats

Climb up to a heavy set of 4 back squats
with 3s pause at bottom.

Then
4 sets of 4 back squats with 3s pause at bottom
@ 90% of the heaviest set of 4 back squats.

---

Metcon:

4 Rounds for time:
25 GHD Sit-ups
30m Overhead walking lunges 40/30kg
7 Wall walks

---

Bonus:

4 x 8+8 1-Legged deadlifts with dual dumbbells
3 x 8+8 Box step-ups with weights in front rack

Core:

5:00 minutes of continuous barbell side bends.

---

Warm-up:

3x
18/15 Calories row erg
10 Upright rows with snatch grip
10 Overhead squats
10 Push-ups
10 Bearhug medball squat jumps

---

Build up to a heavy set of
Snatch + hang snatch in 12:00 minutes.

Then
5 sets of (Snatch + hang snatch) @ 80-85% of the heaviest set.

---

Metcon:

Every minute on the minute for 10:00 minutes:
1) 200/150m row
2) Bench press @ 50%

Right into
3 rounds for time:
15 Power snatches 40/30kg
15 Wallball shots 30/20lb

---

Bonus:

4 sets of 10 Barbell bent over rows
4 sets of 10 JM press

Core:

3x
10+10 1-Arm Windmills
10 Strict toes to bar

---

Warm-up:

3x
18/15 Calories row erg
10 Upright rows with snatch grip
10 Overhead squats
10 Push-ups
20 Reverse lunge steps

---

Snatch

Build up to a heavy set of (Snatch + hang snatch) in 12:00 minutes.

Then
5 sets of (Snatch + hang snatch) @ 80-85%

---

Metcon:

Every minute on the minute for 14:00 minutes:
200/150m row
10 Bench press @ 50%

Right into
3 rounds for time:
15 Hang power cleans 50/35kg
16 Pistol squats, alternating legs

---

Bonus:

4 x 10+10 1-Arm bent over row
5 x 12 Diamond push-ups

Core:

3x
20 V-ups
14 Hanging knee tucks
20 Heels over object taps

---

A - Snatch

4 rounds of:
3 sets of 2 snatches, every 0:45 @75-77%

Rest 3:00 between rounds.

B - Hang power snatch

Build up to a high hang power snatch 2RM of the day in 13 minutes.
Then
3 sets of 3 h. hang power snatches @ -5-15kg

C - Squats

Nousu kolmosilla @85% asti.
(Laske prosentti 90% 1RM arviosta)

D - Accessory (optional)

3 Rounds of:
10 Snatch grip bent over row, moderate
10 Weighted hip extensions on GHD
10 Aussie pull-ups - light

Warm-up:

3x
18/15 Calories row
20 Cossack lunges
10+10 1-Arm upright row
6+6 1-Arm overhead squats
10+10 1-Arm windmills

---

Snatch:

Every minute on the minute for 9:00 minutes of:
1) 3 @ 69%
2) 2 @ 72%
3) 1 @ 75%

4 x 3 Snatch pull from 5cm deficit @ 105% snatch 1RM

Bench press

Set of 6 (3 reps in reserve)
2 x 4 (3 reps in reserve)
2 x 2 (3 reps in reserve)

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Rowing intervals:

2000m @ 5k pace
Rest 1:30
750m @ 5k pace right into
250m sprint
Rest 3:00 min
500m @5k pace right into
250m sprint
Rest 2:00 min
3 x 250m sprint with :30s rest between sprints

---

Bonus:

5 x 10 Skull crusher
5 x 10 Bicep curl barbell

Core:

3x
21 GHD Sit-ups
:50s Plank on rings
30 Flutter kicks

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💜🍀🌺💜🌷🌺

25min amrap (Treeni ulkona!)
Run 400m
8+8 KB hang clean + jerk
8 T2B

Scaled WOD
25min amrap (Treeni ulkona!)
run/walk 300m
8+8 KB hang clean + jerk
8 hanging knee raise/sit up

2 Rounds
5 Min Erg
5 Min Amrap 30 Double unders 20 One arm Kb Swings (10+10) 10 Kb presses (5+5)
5 Min Erg Or Box Step Overs Or Shuttles
5 Min Amrap 20 (10+10) Step Back Lunges + 10 Burpees + 5 Hspu Or 2 Wall walks

Every :90 for 30:00:
6 chest-to-bar pull-ups
8 push-ups
10 box step-ups
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round, cumulates time
in a plank.

Scaled WOD
With a partner:
Every :90 for 30:00:
5 ring rows
5 elevated push-ups
5 box step-ups
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round, cumulates time
in a plank.

Warm Up
3 rounds
1 min air bike
10 barbell RDL
10+5 air squats / squat jumps
15-20 hollow rocks

Strenght
TNG Deadlifts 3x10reps @60-65% of 1rm deadlifts + 10 box jumps to 50-75cm
rest 2-3 min bwn sets

Intervals
3 rounds
24/20 calories of air bike (fast pace = 5-10 min pr pace) (target 1.10-1.30)
rest 30s
10/8 calories of air bike (faster pace) (target 20-30s)
rest 1.5 min

3 rounds for time (20 min time cap)
20/16 calories of air bike
20 wall ball shots @20/14lbs
20 db snatches 15/22.5kg
20 burpee box jump overs 50cm for all

Accessory Work
2-3 rounds
20/20 banded donkey kicks
10/10 single arm db row
15-20 ghd hip extensions
rest as needed