20 min AMRAP
5 dumbbell thrusters 2x22,5g/ 2x15kg
10 pull ups
15 box jumps 60cm/50cm

Metcon Prep
2 sets
2-3 burpee pull ups
5 wall ball shots
5 barbell power snatches / wod weight
rest 1 min bwn sets

METCON

3 sets
5-10 burpee pull ups
10-15 wall ball shots
6-8 tng power snatches @25-30/35-42.5kg
rest 3min bwn sets.

Fast intervals, goal is under 2.5 min on each set. Go fast and use effort on each movement. But remember on snatches to keep

good quality on technique, we want nice cycling work on it!
SCORE IS TOTAL TIME OF ALL 3 SETS. PUT THE REPS ON COMMENTS BELOW.

COOL DOWN
2-3 min light bike
1-2 min couch strech R/L
1-2 min leg across body strech
1-2 min forearms and biceps streching

Strenght and Conditioning
emom 5
5 thrusters @65-70%
rest 1 min
emom 5
3 thrusters @75-80%
rest 1 min
every 30 sec for 5 mins (10 singles)
1 cluster @85-90%
rest 1 min
emom 5
3 thrusters @75-80%
rest 1 min
emom 5
5 thrustes @65-70%

totally 90 thrusters and time for this workout is 29 minutes.

rest about 5 min before starting metcon prep for next workout. take maybe some energy in on this point.

1A) Hang snatch 5x2x70%
1B) snatch balance 5x1x70%

Strenght
Hang Power Cleans 5 reps @58-60% + 3 reps @68-70% + 3-5 reps on last set @78-80%
rest 3 min bwn sets
Bench Press 5 reps @68-70% + 3 reps @78-80% + 3-5 reps on last set @88-90% (increase weight +2.5kg compared to last cycle)
rest 3 min bwn sets
Deadlifts 5 reps @58-60% + 3 reps @68-70% + 3-5 reps on last set @78-80%
rest 2-3 min bwn

IGYG-style, 1 machine / team.
2 rounds, each round for time:
40cal Assault Bike
Rest 1:00
40cal Assault Bike
Rest 1:00
20cal Assault Bike
Rest :30
20cal Assault Bike

Rest 3 min

40cal Ski
Rest 1:00
40cal Ski
Rest 1:00
20cal Ski
Rest 0:30
20cal Ski

Rest 5 mins between rounds.

• Send it! Try to make your second round faster or as consistent as possible.
• You can split the work as you wish.

Tasapainoilua ja voimistelua

LÄMMITTELY
2 kierrosta - 0:45/liike
• Kissa - lehmä
• Alivienti ja avaus oik.
• Alivienti ja avaus vas.
• Lonkan pyöritys oik.
• Lonkan pyöritys vas.
• Kyykky - takaketju
• Kierteinen tuulimylly
• Sivukyykky frisbee kanssa oik.
• Sivukyykky frisbee kanssa vas.

VOIMA
4 kierrosta, 40s./20s.
Maastaveto
Rengassoutu
Core jalkojen veto

METCON
Amrap 3
10-20s. Roikunta
8 Airsquat
5 Punnerrus

Lepo 1:00

Amrap 3
20s. Lankku
8 Vartalon ojennus päinmakuulla
5+5 Yhden käden etuheilautus

• 2x
  60s. Row/Bike
  10 KB swing
  10 Qoblet squat
  10 Push up
  10 One Leg V sit up

• 2x
  6 Deadlift
  6 OHS
  6 T2B

• Mobility...

• Work on Deadlift

AMRAP27 : YOU GO I GO
12 CAL ERG
12 DB SNATCH (10/12,5)
12 ABMAT SIT-UPS