3 rounds for quality:
30s Ring Support Hold (accumulate)
10 Scapular Pull-ups + 20-30sec Active Hang
20 Banded Tricep Push Downs

Warm Up
2 rounds
1.5 min rowing / ski
1.5 min air bike / run
10+10 suitcase deadlifts
10+10 single arm bench press

Strenght
Deadlifts 3x3 reps @80-85% of 1rm. (should have like 1-2 reps in tank)
Bench press 3x3 reps @80-85% of 1rm. (should have 1-2 reps in tank)

Metcon
4 rounds
20/25 calories air bike (masters 16/20)
10 sandbag squats @35/45-55kg (bear hug hold)
rest 1.5 min bwn rounds. Dond start all out, yritä malttaa vähän alussa ja kuitenkin reippaalla asenteella mene.
time target is sub 2 minutes on each round.

Accessory
2-3x 15 db bench press
2-3x10-15 ghd back extensions
2-3 x 10-15 weighted sit ups
rest as needed.

Cool down
2-3 min light cardio
20-30 sek per venytys
rinta/ojentajat/etureidet/pohkeet

Warm up :

50 - 100m Easy

For time:

50 x 25m Swim

Rest 0:30

Cool Down

50-100m

A: Power snatch + hang power snatch 3x1+2 @75% of power snatch

B: Clean pull + halt power clean + power clean 5x1 @80% of power clean

AMRAP 7

1-2-3-4-5... BMU
2-4-6-8-10... Shuttle Runs

Narrow grip Bench press 4x15 reps

EMOM 9 - 12:

Minute 1 : Row
Minute 2 : Free Standing Handstand Hold Practice
Minute 3 : 5 Push Ups + 10 Sit Ups + 15s Wall Sit

3 rounds, each round for time:
400m Ski Erg
20 T2B
10 KBS (US) 24/16kg
30m Sandbag Carry 60/40kg

• Rest 1min btw each round.
• Try to be consistent

Voima
E3MOM, 5 rounds
Deadlift x2
nouseva paino

WOD
8min amrap
10 KB swing
10 worm push up
10 air squat
20m säkin kantaminen

EMOM15:
American swing
Squat swing
Hang snatch, right
Overhead kneeling to standing, right
American swing
Squat swing
Hang snatch, left
Overhead kneeling to standing, left
Tater squat
Curtsy lunge, right & left

Enjoy the movement and flow, get a good sweat on 💪