90s on - 30s off for 3 rounds:
a) Heavy sled push
b) 20 pull up + AMRAP T2B
c) Air bike
d) 30 wall ball + AMRAP air squat
e) Tyre flip
f) Ski

Workout is YGIG, so only one of the partners works at any given time. Divide the reps as you see fit and enjoy a good sweat.

Complete as many rounds as possible in 20 minutes of

• 5 pull-overs
• 20 GHD sit-ups
• 1-minute plank hold

Voima
E3MOM, 3 rounds
Push press x10
-tangolla
-nouseva paino

WOD
10min amrap
ergo 8 cal
10 ring row
12 lunge
14 shoulder tap

3 x
A) 4 min easy bike/ski/row zone 2/3
B) 4 min AMRAP, alternate with 1-3 | @ 50/35kg

1B)
8 KBS 24/16kg
8 deadlift
2B)
20 DU's
4 hang power clean
3B)
4 bar facing burbee
3 push jerks

LINNAMASTERS 2021

Halfway There
For time:
25/18 Calories Echo Bike
⬇
3 Rounds of:
4 Power Clean
4 Front Squats
4 Shoulder to Overhead
⬇
25/18 Calories Echo Bike (tiebreak)
⬇
2 Rounds of:
4 Power Clean
4 Front Squats
4 Shoulder to Overhead
⬇
25/18 Calories Echo Bike (tiebreak)
⬇
1 Round of:
4 Power Clean
4 Front Squats
4 Shoulder to Overhead

Weights:
M/N 35-39: 70/50kg
M/N 40-44: 65/45kg
M/N 45-49: 65/45kg
TIME CAP 12min

5 min of ski erg @ 75% effort
then
85% effort, 5 minutes of
10 barbell good mornings
3 high box jumps

---

WAKE THE BODY UP AND OPEN THE LUNGS
8x 20s work 10s. off
burpee
You should be breathing heavily and have a sweat going by the end of this general warm up session.

---

5 minutes of
3 reps each, minimise rest
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean and push jerk

---

10 minutes of loading the bar and doing singles and sets of 6s. over the WOD weight --- focusing on moving the bar quickly while keeping bar close and being efficient.
After the final set of heavy practice, strip down to WOD time weight. Do a rep or 2 to adjust to the wod weight, then rest for 3-5 minutes.
As you can see, a 3 minute WOD can take 30 plus minutes to warm up properly. You are getting excellent overall work in before trying to blow your engine up!

Sumo Deadlift 5 RM, then 3x3 @ same weight

Ring Tricep Extensions 3 x 6-8. Rest 60s
+
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

A,
2 Power Snatches, pick load

Every 1 min for 10 mins.

65-75% 1RM OR add 2,5-5kg from last weeks lift

B,
Every 4 mins for 20 mins do:
Sled Drag, pick load, 15m
4 Manmakers, 15/10kg
Handstand Walk, 8m

Sled Drag- moderate weight

Complete at RPE 6-7 out of 10 (60-70% effort).

C,
2 rounds for quality of:
5 L/5 R Side Plank Reach Throughs
10 Alternating Bird Dogs
20 Plank Shoulder Taps

5 rnds for time

20 toes to bar
15 DBL KB DL 2x 32/2x 28
10 sand bag clean
- goal is to perform T2B and KB DL unbroken.
- for sandbag show clear control at the shoulder
- for this wod, imagine to be judged - > make extra sure to hit all movement standards
- do a warm up round, video it and sent it to minna