500m row
8 min
4 kb wind mill e/s
5 banded deadlift
2 wall walks

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Deadlift
1x5 at 72% 1RM
1x3 at 77% 1RM
1x1 at 82% 1RM
1x5 at 77% 1RM
1x3 at 82% 1RM
1x1 at 87% 1RM
1x5 at 82% 1RM
1x3 at 87% 1RM
1x1 at 92% 1RM

Warm Up
2 min row
2 min air bike
then 2 x
10/10 suitcase dl
5 inch worm with push up
10 goblet squats

Strenght
Power Clean + Push Jerk 6x3+1 reps @70-73-76 and 3x80% of 1rm.
rest 1.5-2 min bwn sets. Rivet yksittäisinä.
Deadlifts 15-10-8 and 2x5 reps @45-55-65-75-81%
rest 2 min bwn sets

Metcon
Emom 24 or 28
1) 10/12 cal row
2) 8-12 c2b or normal pull ups
3) 9/11 cal air bike
4) 8-12 wall ball shots @20/14lbs

Accessory
3x15 romanian deadlifts @35-40-45% of 1rm
3x12/12 seated kb press @10 or 12kg
3x20 toe touch abs crunch + 30 weighted ukraine twists
rest as needed

Soutu teniikka
- jalka työntö
- käsiveto jalat suorana
- keskivartalon asento ja liike
- hengittäminen

AMRAP 9

20 Kettlebell Swing
10 Lunge´s w/ KB
15 Sit-Ups
10 Push-Ups

On The 3:00 x 5 Rounds:

3 Position Squat Clean ( Pockets, Above Knee, Floor ) + Push Press
3 Position Squat Clean ( Pockets, Above Knee, Floor ) + Push Jerk
3 Position Squat Clean ( Pockets, Above Knee, Floor ) + Split Jerk

1:00 Active Samson
1:00 Front rack stretch on Box
1:00 Pigeon Pose ( each )

3 rounds :

1:00 Bike
5 + 5 Hang Dumbbell Clean & Jerks
3 HSPU'
6 Wallball

Clean Pull + Hang Squat Clean + Jerk

3 x ( 1+1+1 ) @ 80%
3 x ( 1+1+1 ) @ 85%

Clean Pull ( 1-2 sek pause on mid tight )

5 x 3 @ 100 - 105 OF Jerk

Front Squat

4 x 2 @ 80%

4min skierg max matka

run 3000 meter

10 pull-ups
7.5-m DB overhead walking lunge
15/20-cal ergo
7.5-m DB overhead walking lunge
– Use one DB/KB.

ScaledWOD
AMRAP 15:
10 ring row
7.5-m DB overhead walking lunge
7/10-cal ergo
7.5-m DB overhead walking lunge
– Use one DB/KB.