Warm-up:

3:00 minutes of bike erg
+
3 Rounds of:
10 Deadlifts
7 Hang power cleans
7 Front squats
20 Alternating V-ups

---

Cleans

Build up to a heavy, but fast set of 3 cleans.
* No “touch and go”
* No dropping the bar
* 2 sets with same weight before adding more weight

Deadlifts

Build up to a heavy single that moves relatively fast.
Then 3 sets of 3 with 5 second descent @ 90% (of heaviest lift)
Rest around 2:00 minutes between sets.

---

Metcon (quality)

Every minute on the minute for 28 minutes of:
1) 16/13 Calories row
2) 13 GHD Sit-ups
3) 16/13 Calories bike erg
4) 5/4 Sandbag cleans

---

Bonus:

4 x 15 Reverse hyper

3 x 15 Seated good morning with barbell on back

*Rest 1-2 minutes between sets. 4-5 reps in reserve.

Sandbag bearhug hold, yhteensä 5:00 min

---

Warm-up:

3 Rounds of:
15/12 Calories row erg
20 Lunge steps
10 Push ups
20 Mountain climbers
20 Free standing shoulder taps

---

Back squats

Climbing weight: 4 back squats with 3 second descend. 3 “reps in reserve”. Use around 15:00 minutes.

Then

Every minute on the minute for 8 minutes: 3 normal tempo back squats @ 70% of the heaviest tempo squat set.

---

Metcon (reps)

For time:
3 Rounds of
40/32 Calories row
30 Medball bearhug squats 20/14lb
20 Push-ups

After 3 rounds, rest 4:00 minutes and then

40/32 Calories row
30 Medball bearhug squats
20 Push-ups

---

Bonus:

3 sets of 20+20 prone 1-legged banded hamstring curl

3 x 20+10 Banded 1-legged donkey kicks

*Rest 1-2 minutes between sets.

Core:
3x
20 Alternating V-ups
15 Knee tucks
20 Candlestick toe touches
Rest around 1:00 min between sets.

---

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)

---

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

---

💜🍀🌺💜🌷🌺

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