30 shoulder-to-overheads (42,5/60 kg)
60 walking lunges
90 double-unders
- yo go, i go

Scaled WOD
3 rounds for time with a partner:
30 shoulder-to-overheads
60 walking lunges
90 single-unders
- yo go, i go

Front Foot Elevated Lunges AHAP

6 x ( 5 + 5 )

Go Every 3:00

3 sets:
16 Steps Double DB Death March
45sec Side Plank (per side)
15 Single Leg Knee over Toes Calf Raise
- Rest 2min btw sets

6 sets of Back Squat
Set 1: 6 @60%
Set 2: 4 @70%
Set 3: 2 @80%
Set 4: 6 @65%
Set 5: 4 75%
Set 6: 2 85%
- 3min Rest btw sets

Power clean + split jerk

6 x 1+2 @ 65-70%, go EMOM

– Do your first set @ 65% 1RM power clean and jerk and then build up within the percentage range if you can

For time

10/7 (cal) Echo bike
20 Thrusters
10/7 (cal) Echo bike
20 Power cleans
10/7 (cal) Echo bike
20 Overhead squats
10/7 (cal) Echo bike
20 Push jerks
10/7 (cal) Echo bike
20 Front squats

• At the start and then to start each minute: 3 Bar-facing burpees Target time. < 12:00 CAP 15

Barbell 60/42,5. Katariina 52,5kg

Pacing. 1) Hard, repeatable pace on the bike, 2) Smart sets on each barbell movement. Don’t let the EMOM burpees catch you by surprise. Stay aware of the clock and time your set breaks so as to get the burpees done fast each minute.
Strategy. Have a plan for how you approach each movement, recognising that you may need to break in the middle of a set to perform the burpees.
As the workout progresses, be prepared to take a little break before the minute to give yourself a buffer on the burpees. You want to ensure you can do the burpees quickly and still transition right back to where you left off.
This workout doesn’t give much room for breaks, so focus on breathing through each rep on the barbell and pick a pace on the bike that is repeatable, not that gets progressively slower and slower every time.

Back squat

3 x 5 @ 70-75% (4 RIR), Rest 2:00-3:00 between sets

– Do your first set @ or around 70%1RM back squat, then build up within the percentage range (sticking to RIR) if you can over the remaining sets.
– These are deload sets

Part A).
Skill Primer
3 Position Pause Power Snatch & OHS
(5-8 sets x 2+2)

Part B).
Snatch
(8 sets x 1 / Build up to a heavy 1RM)

Rope climb & legless 1/2

• Jalkalukko
• alastulo
• legless kippi

EMOM 12
1. 1-2 rope climb / 1 legless
2. 30sec standing bike erg
3. 8-10 DB’s floor press
4. 20-30 DU/ 30sec practise

E5MOM for 3 rounds for quality - w/ partner, YGIG, divide anyhow:
a) 2x 75s on 75s off machine
b) 30-40 (goblet) lateral box get over w/ outer leg
30-40 no-jump burpee
30-40 push up
c) accessory / mobility of coach's choice

Treenin flow: A:ssa parit tekevät vuorotellen 75s välein konetta (molemmat 2x), tästä vaihto b:hen joka tehdään läpi ja loppuaika intervallista lepoa, c:ssä mobbailllaan. Kaikki pisteet 3x läpi.

Tarkoitus: Rauhallinen tahti, pyritään pysymään PK-sykkeillä (60-70% HRmax eli noin 110-140 BPM). RPE 5-6.