For time:
400m Run
5 Burpee Box Jump Overs 60/50cm
400m Run
10 Burpee Box Jump Overs
400m Run
15 Burpee Box Jump Overs
400m Run
20 Burpee Box Jump Overs
400m Run
25 Burpee Box Jump Overs

500m bike erg
then 3 rnds of
4 snatch grip BB jefferson curl
6 1 arm ring row
10 banded dead bugs
3 high box jumps

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2 rnds 4 reps each
sots press
OHS
snatch pull under
front squat
clean pull under

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spend 10 minutes building up to the heaviest weight on the WOD.. Purpose of the WOD is to maintain sets so that you only split them to half. Find a calm pace to perform technical movements. If not possible with the described movements, scale to an option that supports the purpose. Keep RPE 7 trough out the session.

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In 3 mins, for max reps:
10 Chest-to-bar Pull-ups
10 Overhead Squats, 52/38kg
max reps in remaining time Bike Erg Calories
-- Rest 3 min --
In 3 mins, for max reps:
12 Chest-to-bar Pull-ups
5 Squat Snatches, 61/43 kg
max reps in remaining time Bike Erg Calories
-- Rest 3 min --
In 3 mins, for max reps:
15 Chest-to-bar Pull-ups
10 Front Squats, 83/55 kg
max reps in remaining time Bike Erg Calories
-- Rest 3 min --
In 3 mins, for max reps:
18 Chest-to-bar Pull-ups
5 Squat Cleans,
102/70 kg
max reps in remaining time Bike Erg Calories

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pull up scale: c2b - with max red band - low bar c2b
barbell movements: lighter weight per your ability

Viikko 35 (1/4)
Maanantai
Warm Up
Air Bike or Bike Erg Warm Up
1:00 easy @60-70% effort
:30 moderate @70-75%
1:00 easy
:30 moderate/fast @75-80%
1:00 easy
:30 fast @80-85%

Metcon
2 sets
10/12 calories of AB or 12/15 cal Bike Erg , rest 1:00 bwn
2 sets
12/15 calories of AB or 16/20 cal Bike erg, rest 1:30 bwn
2 sets
10/12 calories of AB or 12/15 cal Bike Erg , rest 1:00 bwn

Goal is to keep pace mod/fast or fast on each interval, but we
dont want to burn out ourselfs on first rounds so use the pace
you can hold on for sure at the start and build up intensity on
later rounds.

Weightlifting / Strenght
then with barbell 2 rounds (1st power / 2nd squat)
3 high hang clean + 3 hang clean + 3 cleans + 3 split jerk
rest 1 min bwn rounds
then start to build for clean weight and start workout

Every 2 min for 10 minutes (5 sets)
3-position squat clean (high hang, below knee, floor)
2 sets @ 65-70% and 3 sets @70-75% of 1rm clean.

rest / prepare for split jerk 5 mins

Every 2 min for 10 minutes (5 sets)
Split jerk x 3 reps
2 sets @ 65-70% and 3 sets @70-75% of 1rm jerk.

Strenght
Sledge Push for load 5x10-15m, rest 2-3 min bwn
add weight on each set and make last 2 sets heavy.

Cool down
2-3 min light cardio
2-3 min v-sit strech (hamstring, adductors, sides)
1+1 min leg across body strech

3x1@MAX

HEAVY+++ WEEK 13/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 LUNGE THORACIC ROTATION with back leg taps both side + SPIDER MOUNTAIN CLIMBERGS with THORACIC ROTATION both side + 2x LEG EXTENSION + 2x RUNNER POS. with ROTATION

2 TABLE with BREAKDANCE & T-PLANK/STAR PLANK

3-5 STEP DOWN / PISTOL SQUAT

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2x FS + PP + GMS + PP + SJ + OHS + STS P
2x2 RDL + 2 DL + 2 Bendlay Row + 2 FS + 2 SP + 2 BS + 2 SP + 2 GM *bench grip
2x TALL SN + SN DROP + SOTS PRESS + OHS
2x1 HIGH PULL + 3 SN *clean & no hook grip
1-2x 5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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FS
*warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way slow down from the standing to squat bottom (dip/80°-90°/full)
3x1@MAX pal 3-4min

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SN SOTS PRESS + SN HIGH PULL Blw Kn *on the toes
3[3+5]@RPE7 *3 reps reserve pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

8 TRICEPS PUSH DOWN, banded
BACK EXTENSION MAX HOLD, bw/weight
10+10 BANDED 1-LEG GLUTE BRIDGE

DELOAD WEEK

A) Reaction drills

B) 4 rounds in 3 people groups
6 burpee box jump over 24/20
40 double under
12 wall ball

Whole rounds one by one (4r / each).

Double Under x30
Power Snatch x15
AMRAP 10'

For time:
Bike 3000 meters
Kettlebell swings x75 (1.5 pood)
Row 1000 meters
Wall ball shots x60 (9kg)
Run 800 meters
45 Pull-ups

"Bruck"

Four rounds for time of:
Run 400 meters
Back squat x24 (80kg)
Jerk x24 (60kg)

21-15-9 reps of:
Deadlift 100kg
Overhead squat 60kg