Warm Up
3 minutes cardio machine , add speed each min.
then 27 squats
3x3 reps on each position
Feet together, normal wide, sumo wide
jalkaterien asennot suoraan, ulkokierto,sisäkierto ja joka
asennosta 3 kyykkyä aina. Esim jalat yhdessä varpaat eteen
3 reps, jalat yhdessä jalkaterät ulos 3 reps, jalat yhdessä
sisäkierrossa x 3 reps ja sit asennon leventäminen.
5-10 inchworm with push ups
15-20 ring row

Strenght
Front squat 5x2 reps @80-85% of 1rm. (should have like 1-3 reps in tank)
Push Press 5x2 reps @80-85% of 1rm. (should have like 1-3 reps in tank)
Control Tempo very nicely all the way down on squats , no free landing. Strong / Solid Squats and Pressing
GO new set every 2-3 minutes .

Barbell Work
Power Cleans 1-2-3-4-5-6-7-8-9-10
Thrusters 10-9-8-7-6-5-4-3-2-1
Totally 55 Power Cleans and 55 Thrusters. First round is 1 PC + 10 THRUSTERS, Second 2 PC + 9 THrustrers jne last round 10 pc + 1 thruster
Pause 1 sec at top on each rep of thrusters.
GO ALT TIME WITH PARTNER OR REST ABOUT 30-45sec bwn rounds.
Goal weights 30/42.5 or 25/35kg. We want light weight and fast moving, this is not full effort set but pretty Fun wod.

Gymnastic Skill Workout
3-4 rounds for quality
40-80 double unders or Practise them for 1-2 minutes
10-16 Pistol Squats
12-20 ghd sit ups
10-20m hs walking or 3-5 wall walks
Rest as needed

Cool down
3-5 min light cardio
1-2 min prayer pose
1-2 min russian baby strech
1-2 min cobra to downdog pose

accessory
dips
5, 4, 3, 2, 2
C2B
5, 4, 3, 2, 2
- use weight if possible, if so add 1-3 kg per set / to last week

500m row
3x
5 Bulgarian split squat e/s
10 banded RKBS
7 dbl db gorilla row

---

deadlift
Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+

Warm Up
Band Pulls + 10-15 hip bridges + 5-10 single leg hip bridges + 5+5 dynamic squat strech
then 2 rounds
1-1,5 min rowing
3 snatch pull + 3 muscle snatch + 3 snatch gripp + 3 tempo ohs + 3 high hang snatch
rest 30-45 sec bwn rounds

Weightlifting
3x Muscle snatch + power snatch + snatch @35-50%
3x Power snatch + HANG snatch + snatch @60-70%
Squat Snatch
1@80% , rest 20s 1@80%, rest 30s, 1@80%
1@83%, rest 30s, 1@83%, rest 45s, 1@83%
1@85%, rest 45s, 1@85%
1@88%, rest 60s, 1@88%
rest 2-3 min bwn "sets"

Metcon
3 rounds total
A. 16-24 ALT HAND DB SNATCH @15/22.5kg + 30-40m sandbag carrying ON BEAR HUG
rest 2 min
B. 20-25 WALL BALL SHOTS + 4-6 sandbag over shoulders (alt time right/left)
rest 2 min

If there is no sandbag available then 2 kettlebells or Dumbbells to front rack carry x 40m and
4-6 power cleans from ground (heavyish) WITH 2 DB'S OR KB'S

Cool down
2-3 min light cardio
1+1 min forearms strech
10+10 shoulder rolls forward/backwards
20 trunk twists with stick behind neck
5-10 kang squats slowly

Bench reload
Set 1 40% x 5
Set 2 50% x 5
Set 3 60% x 5

Partner Workout ( You Go, I Go)
AMRAP35mins
80 renegade row@2x22,5/15kg
80 double under
80 cal row
80 double under
80 m front rack DB walking lunge@2x22,5/15kg
80 double under
Goal : 2+ rounds

A,
Front Squat 5-4-3-3-3

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

B,
For time:
21 Pull-ups
9 Squat Cleans@70/47kg
18 Chest-to-bar Pull-ups
6 Squat Cleans @84/57kg
15 Ring Muscle-ups
3 Squat Cleans@102/70kg

Goal- Sub 11-minutes

C,
3 rounds for quality of:
Mixed Grip Carry, pick load, 15m
10 L/10 R Paloff Press, pick load
6x [ 1 Box Jump + 1 Depth Jump + 1 Broad Jump ]

A,
For time:
Run, 1 mi
10 L/10 R Single Arm Kettlebell Snatches@24/16kg
20 Kettlebell Goblet Box Step-ups
Run, 1200 m
10 L/10 R Single Arm Kettlebell Snatches
20 Kettlebell Goblet Box Step-ups
Run, 800 m
10 L/10 R Single Arm Kettlebell Snatches
20 Kettlebell Goblet Box Step-ups
Run, 400 m

Goal: Sub 27-minutes

B,
In 12 mins, for max reps of:
100 Row Calories
max reps in remaining time Burpee Pull-ups

Goal: Just get it done

C,
3 rounds for quality of:
15 Banded Y T Ws
5 Wall Walks, 5 secs

Wall Walks- 5 sec hold at the top of each rep

Use light bands, crossover symmetry or light change plates.

A,
Power Clean & Jerk, pick load

Every 1 min for 10 mins.

Start at 60-65% 1RM and add 5kg each min.

B,
Complete as many rounds as possible in 15 mins of:
21 Toes-to-bars
15 Dumbbell Push Press@2x22,5/15kg
9 Back Squats@84/57kg
45 Double Unders

Goal: 4 + Rounds

C,
5 rounds for quality of:
Hand Over Hand Sled Pull, pick load, 15m
Farmer Carry, pick load, 15m

Farmer Carry- heavy

Goal- Just Get It Done

AMRAP 39, 4:00 ON / 1:00 OFF

50 Wallball shots 20/14p
50 Lunge with Medball
50 Calories Row
50 Deadlift 50/35kg
50 Jump Over Barbell