For time:

15 Shoulder to Overhead 40/30kg
400m Run ( Ergo )
12 Shoulder to Overhead 40/30kg
400m Run ( Ergo )
9 Shoulder to Overhead 40/30kg
400m Run ( Ergo )

For total Load :

5 sets of 4

Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.

Overall score will be the sum total weights.

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child´s pose
1:00 Squat Hold

3 x 15 Banded Pull Aparts
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

5:00 Cardio

5R, e90s

• Sled push
• Tyre flip (60s)
• AB (15/12)
• Häkki / DU

Buy out: 90s tauko, sit tauotta ja vuorotellen: 1 rep maksimipitkä kelkka

Warm Up
3 min cardio
then 2 rounds
20 shoulder taps on push plank
10 single db clean&jerks
10 scapula pull ups
10 wall squats

then getting ready for workout and testing movements with empty barbell and working weights

Metcon

For Quality @easy/mod pace :
12-9-6 reps of
Power Snatch @20-25/30-40kg
Toes to bars

then easy run 200-300m

12-9-6 reps of
Thrusters @20-25/30-40kg
Kipping Pull ups

then easy run 200-300m

12-9-6 reps of
Power clean & jerks @20-25/30-40kg
Toes to bars

then easy run 200-300m

12-9-6 reps of
OHS @20-25/30-40kg
Kipping Pull ups

then easy run 200-300m

Time cap 30 minutes.

Strenght & Conditioning
3 sets
12/15 calories of rowing
rest 30s
12 reps of moderate heavy front rack lunges
rest 30s
10+10 kb side bents @24/16kg
rest 2-3 min

Cool down
3-5 min light cardio
Koko kropan yleisverryttelyä 5-10 min tai rullailua.

3-4 rounds for quality:
10 GHD Back Extensions + 30s Sorenson Hold + 10 GHD Back Extensions
15 Front Raises
15 Lu Raises
- Rest as needed btw rounds

For Time:
75 Toes to Bar

Every 2 Minutes [Starting at 0:00]:
6 Burpee Box Jump Overs (30"/24")

EMOM 12

Odd : Row Max. Calories
Even : 0:40 Plank

Result is total Calories

Sets:

1-2: hang power clean + power clean + habg squat clean
3-4: power clean + hang squat clean
5-6: 2x squat clean
7: hang squat clean

*2min rest between sets

100 wall balls for time
TC5