Warm-up:

3x
18/15 Calories row
10+10 Kneeling 1-arm kettlebell bottom up shoulder press
10 Toes up romanian deadlifts with dumbbells
10 Hanging knee tucks

---

Shoulder press 3RM
+
5 x 3 @ 90%

Push press

Set of 8 (4 reps in reserve)
2 x 6 (4 reps in reserve)
2 x 4 (4 reps in reserve)

---

Metcon:

As many reps as possible in 15:00 minutes of:
15 Toes to bar
10 Deadlifts 50/35kg
5 Power snatches 50/35kg

---

Bonus:

Banded pull-ups 6 x 12
4 sets of 10+10 1-Arm behind the neck tricep extensions
4 sets of 10 Reverse hypers

Core:

3x
1:00 min plank with feet on rower
30m Sandbag bearhug carry 70/50kg
Rest 1-2 minutes between rounds.

---

Warm-up:

3:00 min bike erg
+
3x
10+10 1-Arm deadlifts
10+10 1-Arm shoulder press
5 Pull-ups
20 Plate hops

---

Clean and jerk

5 sets of 2 (Power clean & push jerks) @ 68%

Deadlifts

15 @ 50%
12 @ 57%
9 @ 65%
3x5 @ 70%

---

Metcon:

Every minute on the minutes for 40:00 minutes of:
1) 8 Shoulder to overhead 50/35kg
2) 60 Double-unders
3) 8 Pull-ups
4) 14/11 Calories bike erg

---

Bonus:

6 x 8 Banded chest to bar pull-ups
4 sets of 10 Reverse hyper or weighted hip extensions
4 sets of 10 Toes up romanian deadlifts with dumbbells

Core:

Accumulate 5:00 min of sandbag bearhug hold
*18 GHD penalty everytime you drop the bag

---

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 3 tempo back squats (3:3:X:1)
3s descend
3s pause at bottom
Squat & reset.

Then
5 sets of 3 tempo back squats @ 90%

---

Metcon:

As many reps possible in 20:00 minutes of:
10m Handstand walk
20 Dumbbell hang snatches, alternating arms 22,5/15kg
50 Double-unders

---

Bonus:

4 x 10+10 Bulgarian split squats
4 x 10+10 Back rack weighted lunges

Core:

3x
28 GHD sit-ups
20+20 Side plank hip touches

---

Warm-up:

5:00 min light bike erg
Right into:
5x
:40s @ 70% Watt
:20s Standing bike erg, damper set 10

---

Bike workout:

8 Rounds of:
1:00 min standing bike erg, damper set 10/8
1:00 min @ 75%, normal damper set

5:00 min @ 85-90 RPM with normal damper

5 Rounds of:
1:00 min standing bike erg, damper set 10/8
1:00 min @ 85-90 RPM, damper set -1

5:00 min @ 85-90 RPM with damper set -1

• (ex: if you used damper set 5 for the 20 min test, use damper set 4)

---

Bonus:

Dumbbell fish hook hold,
5 x 1:00 min on /1:00 min off.

Banded deathmarch with wallball in bearhug, accumulate 12:00 minutes

---

V-ups : 4 sets of 10 with :45s rest between
Then
Alternating tabata: 1. Plank hold 2. Superman hold

*Tabata: 8 rounds of :20s work / :10s rest

https://zoom.us/j/7594162178
ZOOM salasana 530247

A) Rinnalleveto kakkosia, nousu raskaaseen painoon.
2 x sama paino ennen lisäämistä.
Ei tng, ei pudottamista.

B) Squats

Front squat, 3 x 4 @60%

C) Strict press

3 x 10. Mahdollisimman iso kuorma. Lepo 2-3min sarjojen välissä.

D) Accessory

3-5 rounds of:
10 Close grip bench
10 JM press
20 Seated band pulls
Rest 1-2 min between rounds.
Mahdollisimman kova polte.

"Partner Daniel" (You Go , I Go, except RUN )

66 pullups
400 meter partner run
33 thrusters @43/30kg
800 meter partner run
33 thrusters
400 meter partner run
66 pullups

Timecap: 30 mins

Warm Up
2 Rounds:
1:30 Cardio machine / 240m run
10-15 band pull aparts or ring row
10 rdl
5 Barbell Power Clean
:20 Bar Hang
then weight/skill prep for 5-10 mins

Strenght (17 min)
Emom 5
3 Power cleans @60%
rest 1 min
Emom 5
2 power cleans @70%
rest 1 min
Every 30s for 10 times (5 min)
1 power clean @80%

Metcon
4 sets alt time with partner
9 deadlifts + 7 hang power cleans + 5 push press
with 2 dumbbells or kettlebells

Optional omatoimi ekstra
2-3 x 40-60 sec plank hold + 20-30s side plank hold R/L
rest 1 min bwn

3 Rounds :

1:00 Echo Bike
10 + 10 Banded Pull Apart
5+5 Hang Dumbbell Snatch
0:30 Active Spiderman

Päivä 5

A.1) Snatch high pull +power snatch w/3.sec pause in catch position+ohs (will be performed straigt from the pause catch position)
3×2+1+1

B.1) Back squat
Building weight
2×6

C.1) Back squat
2×8 @65%

D.1) Snatch + ohs w/3.sec pause atg
5×2+2 @65%

E.1) Clean & Jerk
5×1+1 @70%

3×
F.1)Lunges ×20
F.2) Skaters jump ×10
F.3) Reverse hyperextension on a box×10