10 rounds for time:
• 30 Double Unders
• 3 Bar Muscle Ups
Goal: 10 min.

Snatch

A) WU

3-4x

• 5 Sn. DL + 5 High Hang Muscle sn. + 5 Sn. Balance
• 3 Dual DB Squat Jump (light db's)

Rest as needed

B) Primer

E2MOM x 9 sets

• Set 1-3: 3 TnG reps @70-75%
• Set 4-6: 2 TnG reps @75-80%
• Set 7-9: 1 rep @80+

+Jos tuntuu hyvältä voit ottaa parit ykköset vielä

C) Snatch Pull

• 3x2 @110-115% *Rest 3min Between

Back Squat

A) Build Up To Days Heavy 5RM (1-2RIR)

B) 2x5 @85-90% From Days 5RM

*Rest 3min between sets

Metcon

4 Rounds For Time:

• 400m Run
• 25 GHD
• 8 Devils Press @2x35lbs

Cap: 18min

Accessories

4x For Quality:

• 60s SB Bearhug Hold (50kg?)
• 10-15 Strict T2B
• 15-20 Banded GHD Hip Ext.

Gymnastics for quality
For 30min
Butterflies & muscle ups

ADVANCE
Bar & Ring muscle up

INTERMEDIATE
Butterfly pullups & C2B

BEGINNER
T2B & kipping pull-up

WOD
EMOM 8
YGIG

Preform each minute one max reps set of:

Odd: T2B
Even: pull-up, C2B or muscle ups

1 Ring MU = 4 reps
1 BMU = 3 reps
1 C2B = 2 reps
1 pull-up = 1 rep

KIERTOHARJOITUS

3 Kierrosta:

3:00 min Pyörä

3:00 min “AMRAP”
4-6 Burpeeta targettiin 6-10/6-10 1-Käden rinnallevetoa käsipainolla
6-10/6-10 1-Käden vauhtipunnerrusta

3:00 min Hiihto

3:00 min “AMRAP”
5-10 Wallball heittoa
6-10 Boxin yli askellusta/hyppyä
6-10 Kiekon nosto lattiasta kattoon

---

HUOMIOITA
Harjoituksessa kehitetään tasaisesti kestävyyttä sekä lihaskuntoa. Pyri jakamaan vauhti siten, että ensimmäinen kierros on rauhallisempi ja vauhti kiihtyy loppua kohti kovemmaksi. Tähtää lihaskuntoliikkeissä nätteihin toistoihin sekä hieman hapottaviin sarjoihin

5 sets of 10, 8, 6, 4, 2 reps:
• Seated Dumbbell Presses
Weight: 65%, 70%, 75%, 80%, 85% of 1RM. Rest 1-2 min between sets.

7 sets:
• 5 Back Squats
Weight: 85% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 Rounds

80 box step up
70 kb swing kb20kg
60 sit up
50 push press kb 16kg
40 burbee

For time

• 1 minute of wall-ball shots
• 1 minute of sumo deadlift high pulls
• 1 minute of box jumps
• 1 minute of push presses
• 1 minute of rowing calories
• Rest 1 minute

♀ 14-lb medicine ball to 9 feet, 55-lb barbell, 20-inch box
♂ 20-lb medicine ball to 10 feet, 75-lb barbell, 20-inch box