Accumulate 30 reps of
Strict Ring Chin up
Ring Push up

Rx+:
add weight to chin up
elevate feet on push up, or add weight on back

Partner wod

AMRAP 12 mins
50 thruster @empty barbell
50 KB USA swing @24/16kg
Remaining time max meter row!

Goal : 1000+m on the rower!

Person A starts with Thrusters person B with swings. Both person must complete the thrusters and swings before moving on to the rower. You cannot help each other with the first two movements.

3 mins rest

AMRAP 12 mins
1000m row
50 KB burpee @24/16kg
Remaining time max rep Thruster @empty barbell
Goal : 50+reps

Person A starts with row, person B with burpees. Both person must complete the row and burpees before moving on to the thruster. You cannot help each other with the first two movements.

3 mins rest

AMRAP 12 mins
(Relay style )
250/200m row
5/5 KB snatch @24/16kg

Goal : 3+ rounds each person
One person completes a full round before you switch!

3 rounds of
10 cal bike
3 depth jump
20s. hs hold facing the wall

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2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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muscle clean

3x3 @RPE6
focus on finishing the pull with heels on floor

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12 x every 90s. built up to daily max
Power Snatch + Snatch
perform as touch and go

IF DOING LM ON 23RD DO 8X90S.

1A) Deadlift 4x3x85%
1B) high box jump 4x6

1A) Shoulder press 4x1x90%
1B) copenhagen plank 4x(25s+25s)

Viikko 42 (4/4) (deload week)
MAANANTAI
Warm Up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then
1:00 easy -> :30 moderate
1:00 easy -> :30 moderate / fast
ONLY 3 MINUTES WARM UP WITH MACHINE

rest 3-5 minutes and start WORKOUT

Metcon

Ski Erg
4 sets:
2min at moderate pace
3min at easy
Total time 20 minutes.
Men goal paces for ski : mod = 1.53-2.00 and easy 2.03-2.10 and women moderate 2.03-2.10 and easy 2.13-2.20)

Accessory Work
3 sets of :
8-12 Single arm kb bottom up press (each side, light weight) WOMEN 6-8 AND MEN 10-12 KG
8-12 push ups (controlled, scale to feel this moderate heavyish)
8-12 Banded Strict Pull ups (men also, greend on black band, get that "muscle work and feeling off it)
rest 2-3 min

Cool down
2-3 min upperback smash
1+1 min lat smash with roller
1+1 min banded lat/side strech
1+1 min tricep streching

PUT THE COMMENTS BELOW IF FEELING LIKE IT!

WE DO ALL THE WORKOUTS THIS WEEK WITHOUT PUSHING TOO MUCH.

AMRAP 18:00
As many calories as possible on bike or row
Every 3:00 starting at 0:00
30 DU
12 burpees

Warm up
3 rounds
10/8 cal bike or row
10 passthroughs

Barbell warm up

15:00 time find 1 rep max Bear complex
- power clean
-front squat
- push press
- backsquat
- push press

Not for time

50 Weighted GHDSU

AMRAP 11

2-4-6-8-10...
HSPU
4-8-12-16-20..
Pull Ups
30 Double Unders