WOD: "Partner bear"
50 burpee box overs
200 DU
50 bear complexes 30/20kg
150 wall balls 9/6kg
100 KB snatches 24/16kg
50 burpee box jumps

And then in 10 minutes establish 1RM partner deadlift

EMOM 12 minutes:

ODD: 3x thruster 80% max
EVEN: 3x deficit handstand push up

E2:30:
1x5 @58-60%
1x5 @66-68%
1x5+ @76-78%

Take the bar from the rack straight to the top position. Last set AMRAP, but no failure.

3 rounds for quality:
20/16cal AB
10 Hip Thrusts, pick load (heavy)
30m Skillmill Sledge Push 10/9
:45 Sorenson Hold
Rest 2 mins

Kyykky 2x2x85%

Penkki 2x2x85%

Kyykky 3x5x40%
- 3s stopit

SitUps 3x6-12

-tee kaksi vikaa liikettä vuorotellen-

Basic Endurance 50

20-22-24-26-28...Calorie
Row
Echo
Bike

On The Minute x 30 - 40 ( 6 - 8 rounds )

Minute 1 : Bike Erg Calories
Minute 2 : 6 - 12 Strict Weighted Pull Ups
Minute 3 : Bike Erg Calories
Minute 4 : Strict Weighted Ring Dips
Minute 5 : Rest

3 Rounds:

1:00 Cardio
5 GM
5 BS
5 Elbows Rotations
5 Shoulder Press
5 RDL
5 FS

Warm up

A) 4-6min easy erg
+ dynamic stretching (if needed)

B) Front squat warm-up:
8-6-4-2 increasing weights

Workout

A) Front squat
4x3 @80%+
Go every 4min

Painoa voi korottaa sarjoissa, jos liikkuu hyvin tai voi pysyä samassa. Älä mene kuitenkaan maksimeihin.

B) 3 rounds
6-8 pendlay row
6-8 DB bench press
2min rest

C) 3 rounds for quality
12-15 plate/DB LU-raise
10-12/side one arm supported DB row

Hand Snatch + High Hang Squat Snatch

3 x ( 1 + 2 ) x 45 % 2 x ( 1 + 2 ) x 50%

Squat Snatch

1 x 3 x 70%
1 x 2 x 80%
1 x 1 x 90%
1 x 3 x 75%
1 x 2 x 85%
1 x 1 x 95%
1 x 3 x 80%
1 x 2 x 90%
1 x 1 x 100%

SN Grip Shoulder Press

3 x 5 Light Weight