3 rounds of:
15 AMSU
10 Hollow rocks
Rest

3 rounds of:
10 Ab-wheels
5 Strict T2B
Rest

A Warm-Up WOD

6-Minute AMRAP

Complete as many rounds as possible of the following movements within 6 minutes. Focus on smooth, controlled movements to prepare your body for the workout ahead.

5 Inch Worms
- From a standing position, hinge forward and walk your hands out to a plank. Perform a push-up (or skip it),
then walk your hands back to standing.

10 Air Squats
- Keep your chest up, push your knees out, and squat to full depth. Use this to mobilize your hips and knees.

10 Jumping Jacks
- Full range of motion: arms overhead, feet apart and together.

5 Burpees
- Scale: Step back instead of jumping if needed. Focus on consistent movement.

10 Arm Circles (Forward and Backward)
- 5 forward and 5 backward. Loosen up your shoulders with slow, controlled movements.

Rive +thruster
2 vauhtipu
15,25,30

Rive + työntö 9x120s
3 x 3-2-1
30,35,39
35,39,42
40,42,44

Tempaus 9x90s
3 x 3-2-1
20,25,27
25,27,29
27,29,31
Yks 27 oli jo ylös, mutta kaatu eteen

Takakyykky 1x6
Lämpät
40x2,50x4,60x4,65x4, 69x4
75 x 6

Loppujumpat!

Lifting

1) E2MOM X9:

Set 1-3: 3 Power Clean + 1 Hang Power Clean @70-75%
4-6: 2 PC + 1 Hang PC @75-80%
7-9: 1+1 @80-85%

*Jos tuntuu hyvältä niin ota päälle parit ykköset.

2) Clean Pull 4x2 (E3MOM) @110-120%
*1s Pause Polven Alapuolella

Squats

Pause Back Squat (1s pause in bottom)

-4x4 @80%
*Rest 3min between

Into,

2x8 @65-70% (no pause)

METCON

4 SETS:

• 500m Ski
• 10 Squat Clean @45kg
• 3 Rope Climb
• 10 Shoulder To Overhead @45kg
• 3 Wall Walk

-Rest 3min between-

ACCESSORY

Pulling:
A) 3-4 Rounds For Quality:

• 1 Set of Banded Pull Up (Vireo Kumppari. Pitää olla alkuun helpohko. Pitkä sarja)
• 15/15 DB Hammer Curl

B) 3-4 Rounds For Quality:

• 20-30 Banded Tricep Ext.
• 10-15 Inverted Ring Row

Tempo Bench press 4x6 reps (slow down, fast up)

Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) BikeErg
2) SkiErg
+
2-3 Rounds
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
10 Goblet squats
+
2 rounds
5 Rope climb pull-ups
5 Burpees
30 Speed rope skips
10m Seal walk
+
Practice a few wall walks and rope climbs
+
Once through
30 Double-unders
3 Wall walks
6 Box jump overs
1 Rope climb
12 Wall balls
15 (cal) SkiErg

DEADLIFT

A) Build Up To Days Heavy 5RM (Max 20min)
*Formi edellä.

B) Hinge + Pull Metcon:

For time:

DL:
10-10-10 (@50-60%)
T2B:
15-15-15

-Rest 3-

DL:
8-8-8 (60-65%)
C2B
15-15-15

-Rest 3-

DL:
5-5-5 (65-70%)
bMU
8-8-8

ACCESSORY

A) Pulling
4X For Quality:

-1 Set of banded pull up (vihree kumppari, pitkä setti) (1-2RIR)
-20m Hand Over Hand Sled Pull

Rest 1min between movements + 2-3min between rounds

B) Building
4X For Quality:

-15/15 DB Hammer Curl
-20-30 Banded Tricep Ext.

METCON Pidä pieni lepo ennen tätä, tai alota jumppa tällä

E10MIN X4 (VK Vauhti) (Ylläpidettävä, mutta pitäis tuntuu vähän pahalta)

• 30 Cal Row
• 30 Cal Ski
• 30 Cal Echo
• Easy Erg For The Remaining Time.

Into,

E5MOM X3

• 20 Cal Row
• 20 Cal Ski
• 20 Cal Echo +lepoa loppuaika

*tokassa osiossa ideana mennä lujempaa.

Voima
E3MOM, 3rds
Wall Ball x10
-normaalia painavampi
pallo

WOD
PariWOD: You go, I go
Amrap 14min
14 slamball
14 squat to WB
14 WB push press
14cal row

Voima
E3MOM, 3 rounds
12 Sumo DL w/kb

WOD
PariWOD (you go, i go)
16min amrap
40m lunge
40 KB swing
40m lunge
40 SumoDL KB
40m lunge
40 ring row

AMRAP 30:00
400m x Row/Ski or 20 Assault Bike Cals
20 x USA Kettlebell Swings @ 24/16kg
2 x Rope climb
20 x Toes to Bar

Goal: 3+rounds