2min on - 1min off x5:
4 kipping knee raise
6 push up
40 SU / 20 DU / 20 cross-over

Start each interval from the top, aim to keep the same pace throughout the metcon.

EMOM 10:
Odd: 10/8cal Assault Bike
Even: 2-3 Rope Climbs 4m / scaled: 10 Pull-ups
————5min Rest————
EMOM 10:
Odd: 12/10cal Ski
Even: 10 GHD Sit-ups / scaled: 15 Abmat Butterfly Sit-ups
————5min Rest————
EMOM 10:
Odd: 12/10cal Row
Even: 15-20 Push-ups
————5min Rest————
EMOM 10:
Odd: 200m Run
Even: 15 KBS (US) 24/16kg

E2MOM 3
3 high box jumps
3 hang power clean (65%)

AMRAP 4

500/450m Row
100 Double Unders
Max Power Snatches 35/25kg

Rest 4 Minutes

AMRAP 4

500/450m Row
100 Double Unders
Max Power Snatches 42,5/30kg

Rest 4 Minutes

AMRAP 4

500/450m Row
100 Double Unders
Max Power Snatches 52,5/40kg

• The main goal of the workout here is to be able to get the barbell and cycle it well.

• Don't be afraid to push the row a little harder than you think, especially if you are proficient at double unders. Pay attention to your grip on the handle as this can affect out forearms for the snatches.

• if may hot to be a bad idea to take quick break on the double undress if you feel your grip start to fatigue. A quick break here can mean bigger sets on the barbell.

• We should aim to cycle the barbell every round in touch and go sets. The last barbell there may be some singles thrown in here but let's see if we can hold onto the bar for sets 5 or more.

Shoulder Press 4 x 10, Rest 2:00

Strict CTB Pull-ups 4 x ( 4 - 6 ) Rest 2:00

Dip ( rack ) 4 x 6 - 8 Rest 2:00

Pike Push-ups On Box 3 x 15, Rest 2:00

Voima
E3MOM, 4 rounds
Sumo deadlift x6
-nouseva paino
-tangolla
-tangolla

WOD
7min amrap
walking lunge 20steps
ring row x15

Etuheilautus 3x20
-kuulan valinta: kyykkymaksimista nolla pois + pyöristys eli 250kg kyykky = 24kg kuula, 145kg kyykky = 16kg kuula, 100kg kyykky = 12kg kuula
-LANTIO!!!

Stoppi-kyykky 3x1x50%
-2s stoppi

Linkkarit 3x10

It-kalvon rullailu 3x20 / jalka

Deadlift
4x4
(2-3reps in tank)

Rx`d

AMRAP 10 x2

1) 16cal bike, 8 deadlift@100/70kg, 4 bmu
2) 16cal bike, 8 power clean@/6040kg, 8 c2b

rest 5min between sets

Scaled

AMRAP 10 x2

1) 16cal bike, 8 deadlift@80/60kg, 6 c2b
2) 16cal bike, 8 power clean@50/35kg, 8 pull up

rest 5min between sets

🐾🐼🐾🦦🐾🦝