For Time
40/32 Calorie Row
40 Wall Balls (20/14)
40/32 Calorie Row
40 Strict Handstand Push Ups

Target for first row is sub 2 minutes, go straight to wall balls and start with bigger set. Goal is to go unbroken or in 2 sets.
second row can be a bit slower than the first one, maybe sub 2min 15sec and then go for shspu.
Make a good plan for them, scale the hspu that way that you are able to do 10+ when fresh.

Weightlifting
Snatch Push Press+ OHS:
- (5+1) x 2 sets @ 65-75% 1RM Snatch
- (3+1) x 3 sets @ 75-85% 1RM Snatch
* Rest 2 minutes between sets *

High Hang Snatch + Squat Snatch
4 sets @65-75% of 1rm snatch
rest 1-2 min bwn

Snatch Pull 3x3 @85-90% of 1rm snatch
rest 1.5 min bwn

Back Squats 6x3 reps
build up to 80-85% of 1rm on last set.
rest 2 min bwn sets.

Tempaus

Metcon
2 sets:
For time
25-30 ghd sit ups
25-30 burpee to target above . Target about 10cm above when standing with straight hands
25-30 toes to bars
rest 1:1 bwn sets

time target sub 5 min, cap 7 min on.
Unbroken set on ghd's is goal. Keep steady fast pace on burpees, i recommend using step up tactic. Then Toes to bars, start maybe a bit bigger set. try to finish 1 set under 5 min.
Score is total time of both sets.

strength

Press
strength 6*3
hypertrophy 6*6 (45sec rest)

accessory
3 sets of 8-12 reps
chin ups (weighted)
skull crushers

workout

3 rounds

Max rep DB floor press
Max rep supine rows
1 min plank
rest as needed between sets

Every 6min for 3 rounds
10 deadlift 100/70
30 wallball 20/14
90 double under

20 min of

ski erg
every 4 min 4 butterflu/kipping pull ups

A,
1x [ 1 Snatch + 2 Overhead Squats ]
1x [ 1 Snatch + 2 Overhead Squats ]
1x [ 1 Snatch + 2 Overhead Squats ]
1x [ 1 Snatch + 2 Overhead Squats ]
1x [ 1 Snatch + 2 Overhead Squats ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
"Rahoi"
Complete as many rounds as possible in 12 mins of:
12 Box Jumps@60/50cm
6 Thrusters @43/30kg
6 Bar Facing Burpees

Goal: 8+rounds

C,
3 rounds for quality of:
Single Arm Overhead Carry, pick load, R 30m
10 WY Negatives
Single Arm Overhead Carry, pick load, L 30m
20 Tiger Walks

Viikko 4

5RM, V1-0

Warm Up
5 min bike or row
perform 10 air squats every min (total 5 times)
then
2 rounds
5+5 squat strech + torso rotation
5 push up to downdog
10 pass throughs with stick
10 ohs with stick
1:00 Plank Hold

Workout
Back Squat 5x5 reps @45-55 and 3x65%
rest 2-3 min bwn

Front Squat 3x8 reps @40-45-50%
rest 1-2 min

Metcon
Emom 5
8-10 wall ball shots @20/14lbs + 8-10 toes to bars

rest 5 min

Emom 5
8-10 db snatches @15/22.5kg+ 8-10 box jumps to 50/60cm

Accessory Work
3 sets
:45 Boat Hold
:45 side planks
:45 push up plank, (nilkkapöydät ojennettuna)
rest 1 min