3:00 BikeErg @ easy
2:00 Row / 2:00 BikeErg @ moderate
1:00 Row / 1:00 BikeErg @ moderate hard
+
2 Rounds
5 Scapular pull-ups
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
+
Build up to workout weight on hang squat clean/push jerk
– Sets of 3 bar-facing burpees between sets
+
Once through
20/15 (cal) BikeErg
5 Hang squat cleans @ 61/43kg
7 Bar-facing burpees
20/15 (cal) Row
5 Push jerks @ 61/43kg
7 Chest-to-bar pull-ups

20 x Air Squat
20 x Push up
20 x Mountain Climbers
20 x Burpee

5 rounds

4x9, alternating with B2

1-2x1x[2+1]@barbell, 3x1[2+1]@60%, pp-%, rest btw sets 2min

Pause front squat + Front squat

6 x 1+(1-2) @ 78+%, rest 2:30-3:00 between sets

CINDY

AMRAP 20 min w pair

5 PULL UP
10 PUSH UP
15 AIR SQUAT

rounds alternating

E3MOM x 6

Floor Bench 12-10-8-6-6-4
Linkkari x 6

Warm up
2 rounds
2 min cardio
5+5 single leg rdl
5+5 db upright row
10 db snatches
10 goblet squats
then some prep for power snatches with barbell and start wod

Strenght
Power Snatch 6x6 reps,building in weights
go new set every 2:30 minutes. Start very light

Metcon
10 min amrap with partner
10 burpee pull ups
20 wall ball shots
30 weighted syncro russian twits (10kg plate, feet on the ground) kunnon kiertoa.
you go, I go!

Maastaveto 3RM