Kyykky 5x8
Maastaveto tempausotteella 5x4
Etuheilautus kahvakuulalla 3x60s
Kyljet harjanvarrella 3x60s
QuadBlast 3 kierrosta

A: In 20min find your 5RM dead lift

B: Karen
150 wall balls for time
Time cap 15min

1 round

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

1 round

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5

Strength

3 position snatch

3 x 60%
3 x 65%
3 x 70%"

20 min AMRAP
Partner A: row for cals
Partner B: AMRAP 10 kb swings+10 v-ups+10 shoulder tap push ups
Partner C: 400 m run

• when partner C returns from the run, they will take over the tower and everyone moves down the order. Score is Row Cals.

• In case of a group of 4, have 2 team members stick together throughout as one person

Tempaus
2@70
1@75
1@80
1@85
1@90
+ aloitus

Rive + työntö
1+1@70
1+1@75
1+1@80
1+1@85
+ aloitus

Tempau veto 3x2@90

Etukyykky 3x3@70

Beginner

3rounds

15-35sec bar dead hang + 15-35sec top of dip support hold + 15-35sec bottom of dip supported hold + 15-35sec v sit drill

2mins rest

3 x 4-6 floor pike HSPUs + 4-6 SMU foot supported drill + 5-10 supported ring dips

2mins rest

3x10 box supported ring kips

Intermediate

3x 25-50sec bar dead hang + 25-50sec top of dip hold + 25-50sec bottom of dip hold (feet or toes on box if needed) + 25-50sec v sit drill

2mins rest

3x 3-6 box pike HSPUs (or full SHSPUs with 3sec eccentric & kick off) + 3-6 SMU foot supported drill (or box under high rings for jumping SMU) + 5-10 dips for dip strength (can be supported)

2mins rest

3x 10-14 ring kips with cone between legs (can alt with hip to rings

Advanced

3x 35-60sec+ active bar dead hang + 35-60sec + top of dip hold + 35-60sec + bottom of dip hold + 35-60sec + v sit drill

2mins rest

3x 4-6 SHSPU (can add defifict or 1sec concentric / 3sec eccentric) + 3-5 SMU (can add weight) + 5-10 ring dips at last rep

2mins rest

3x12 ring kips alt between hip to rings + kip + transition with cone between legs

30 mins AMRAP
Teams of 3

Partner 1 : 400 m run With a 10/5kg plate
Partner 2 : Amrap of 10 pull up ,20 push up , 30 Air squats
Partner 3 : Amrap Bear complex @60/40kg

When partner 1 completes the run, rotate and partner 3 starts the run etc...

400m run = 30 points
1 round of gimnastic round = 20 points
1 round of bear complex = 10 points

"Omatoiminen WOD"

A.
Easy row 3-5min

2-3 rds:
8-12 Ring row
8-12 Push up
8-12 Air squat

Mobility:
Overhead
Squat

B.
"Cindy"
Amrap 20min:
5 Pull up
10 Push up
15 Air squat

C.
Cool down;
Easy row 3-5min
Foam rolling 5-10min

Beginner

3rounds

15-35sec pike box HS hold + 10 weight shifts + 15-35sec hollow hold progressions

2mins rest

3 rounds

4-6 beginner pull ups + 8 seated box pistols E/L

2mins rest

3x10 box supported bar kips

Intermediate

3 rounds

25-50sec pike box HS hold (or wall if can kick up) + 10 weight shifts + 25-50sec hollow hold

2mins rest

3rounds 4-6 strict pull ups (can add tempo or CTB) + 8 ring supported pistols (or ankle raised, or foot behind foot support) E/L

2mins rest

3x 10-14 bar kips with cone between legs"

@70% of 1RM
- FOCUS, FOCUS, FOCUS!!!
- No fails
- Scale if needed
- Rest 2-3min