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

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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.

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

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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

3 min bike erg
3 rnds of
20s. hs hold
10 air squat
5 db sots press e/s
3 box jumps

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Overhead Squat
5x3 at 60% 1RM, rest 2 mins

Alkulämmittely:

3 kierrosta
10 kepin / huivin pyöritys
10 x tuulimylly
10 x rapuvenytys
10 x hollow rock
10 x takareisivenytys + selänkierto
5 x mittarimato + punnerrus

Push ups

Every 1:30 x 7
HSPU’s / push ups
50-60% viime viikon maksimitoistoista.

Core + shoulder finisher

2 rounds:
40 sec on / 20 sec off
1. Amrap of: 6 Hollow rock + 6 sec Hollow hold
2. Amrap of: 6 Arch rock + 6 sec Arch Hold
3. Amrap of: Burpees
4. Amrap of: 6 Plank shoulder taps + 6 lateral steps
5. Amrap of: 6 Single leg V ups + 6 V ups
6. Amrap of: Burpees
7. Rest

(14 min)

LÄMPPÄ
• Parin kanssa tennispallon seuraaminen - 5 min
• Parin kanssa yritetään koskea toisen olkapäähän 2 min
• Parin kanssa yritetään koskea toisen polvea - 2 min
Viivoilla liikkuminen
1. Joka toinen askel suoralla, joka toinen poikkiviivalla
2. Käänny aina risteyksessä
3. Kulje vain poikittaisia viivoja pitkin
4. Mittarimato viivalta viivalle

HUOLTO - RANTEET
7min
10 toistoa / liike
1. Käsi ojennettuna - ranne ojennettuna sormien pumppaus
2. Käsi ojennettuna - ranne koukussa sormien pumppaus
3. Käsi ojennettuna sormet alaspäin - sormien pumppaus
1 kierros
30s./liike
1. Ranteiden venytys eteenpäin nojatessa
2. Ranteiden kierto avustaen
3. Kämmenien rullaus
4. Ranne ojennettuna venytykset eri suuntiin - sormet vastakkain, polvia kohti, poispäin toisista

HUOLTO - OLKAPÄÄT
20min
10 x Kylkimakuulla puoli ympyrä kädellä oik.
10 x Kylkimakuulla puoli ympyrä kädellä vas.
10 x Seisten olkapään ulko-ja sisäkierto
10 x Seinällä toispolviseisonnassa pyyhkijä oik.
10 x Seinällä toispolviseisonnassa pyyhkijä oik.
30-60s. Rintakehän avaus jooga bolsterilla

Warm-up:

3x
21/18 Calories row
10-15 Bearhug squat jumps
15 Spike ups on rower
10 Hip extensions on GHD
5 High box jumps

Then
3-4 x 2-3 reps negative HSPU with 4-8s descend.

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Back squats

Every minute on the minute for 12:00 minutes of: 2 Back squats @ 60% (of 1 rep max back squat)

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Metcon:

For time:
3 Rounds of
40/32 Calories row
30 Air squats
20 Hand stand push-ups

After 3 rounds, rest 4:00 minutes and then

40/32 Calories row
30 Air squats
20 Hand stand push-ups

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Bonus:
3 x 10+10 1-Legged deadlifts with dual dumbbells
3 x 10+10 Box step-ups with weights in front rack

Core:
3x
28 GHD sit-ups
20+20 Side plank hip touches

20s on - 10s off x9
a) hollow hold
b) arch hold
c) double kb front rack hold (Go heavy!)