Weighted chin ups & dips e90s x10:
Alternate between a & b
a) 4 chin ups (weighted / bw / ass.)
b) 4 ring dips (weighted / bw / ass.)

RIR 2-3 for ALL SETS -> weights need to be decreased along the way.

Every 2:30 x 7 (17:30):
8 Shoulder Presses, pick load
10 Feet Elevated Push-ups

• Work up to a heavy set of 8 over the 7 rounds on the strict press. Strict press needs to be unbroken, but the push-ups can be broken up.

5 Rounds For Time:

500 m Bike
10 Alternating Dumbbell Snatch
10 Deadlift

TC 17

10 Minutes:

10 Air Squat
12 Alternating Dumbbell Plank Rows
14 Walking Lunge Steps
16 Sit Ups

AMRAP10
12 HR push up
24 sit up
36 REVERSE lunge (alt.)
48 Double under

3 mins

AMRAP10
12 strict Pull up
24 single arm KB push press (12/12)
36 KB USA swing @24/16kg
48 air squat

3 mins rest

AMRAP10
12 plank up
24 box jump @60/50cm
36 plate G2OH @20/15kg
48 Renegade rowdy @15/10kg

Voima
E3MOM, 3rds
KB shoulder press 8+8

WOD
10min amrap
2-4-6-8-10-12.........
Wall ball
Ergo cal

6 sets:
6 toes-to-bars
6 kipping pull-ups
6 toes-to-bars
– Perform the 18 reps unbroken. If unable to do so,
scale the reps to 4-4-4, 3-3-3, or 2-2-2.
– Rest as needed between sets.

A,
For time:
Row, 100 m
10 Clean & Jerks, 60/43kg
Row, 200 m
9 Clean & Jerks, 65/45kg
Row, 300 m
8 Clean & Jerks, 70/47kg
Row, 400 m
7 Clean & Jerks, 75/50kg
Row, 500 m
6 Clean & Jerks, 80/52kg
Row, 600 m
5 Clean & Jerks, 85/55kg
Row, 700 m
4 Clean & Jerks, 90/57kg
Row, 800 m
3 Clean & Jerks, 95/60kg
Row, 900 m
2 Clean & Jerks, 100/63kg
Row, 1000 m
1 Clean & Jerk, 105/67kg

Compare to 9-7-21.

Goal: Sub 45 min

B,
4 rounds for quality of:
Freestanding Handstand Hold, 20 secs
10 Shoulder Taps
Handstand Walk, 5m

Build To a 5 Rep Max ( TnG )

Viikko 48 (2/4)
Maanantai
Warm Up
3 rounds
1 min cardio row/bike/run/ski
12 cossack squats
8 wall squats
8+8 half kneeling press
and some mobility for Squat/Press.

Strenght
Back Squat 3x3 reps @80-85% of 1rm. (should have like 1-2 reps in tank)
Shoulder Press 3x3 reps @80-85% of 1rm. (should have 1-2 reps in tank)
rest as needed bwn sets

Metcon
4 rounds for time
20/25 calories rowing
12 front rack lunges @2x12-16/20-24kg
12 double db/kb push press @same weights

time target sub 10 minutes, good time is 8-9 mins.

Accessory Work
2-3x12-15 heavyish american kb swings
2-3x8-12 banded strict c2b chin ups/chin ups + 15-20 bench dips
2-3 x 30/30 sec side plank dips
rest as needed

Cool down
3-5 min light cardio
Ota illalla palauttavat venyttely 1-2 min per venytys ja 2-3 ala/ylävartalolle