5km row
20min timecap

A,
Snatch 1x3

Use the heaviest weight you can for the set.

Find a heavy set of 3 for the day within 20 min.

B,
Overhead Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
5 rounds for time of:
15 Toes-to-bars
Sled Push, pick load, 15m
Bear Crawl, 15m
50 Double Unders

Sled Push- moderate

Goal: Sub 15 min

D,
3 rounds for quality of:
3x 3 Way Shoulder Raises, pick load
10 Kettlebell Seesaw Rows, pick load

-3 shspu/ 8 hspu (alternate)
-5 bench press 85kg
-15cal row
-1min rest

Voima
E3MOM, 5rds
KB hang Muscle clean 5+5
-nouseva paino

WOD
3 rounds for time:
12 up down
21 DB hang snatches
6+6 single arm db thrusters

Find 1RM.

Death By HS Walk

Minute 1 : 3 m
Minute 2 : 6 m
Minute 3 : 9 m
Minute 4 : 12 m
....

Add 3m each minute until failure

A,
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Roughly 70-75% of 1 RM and try to increase weight 2,5-5kg from last week.

B,
Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Try increasing weight from last week.

C,
For time:
50-40-30-20-10 reps of:
Row Calorie
Bike Calorie
Ski Erg Calorie

Every 2 mins complete:
5 Box Jump Overs, 60/50cm

Goal
Sub 40 min

D,
3 rounds for quality of:
10 Ring Glute Walk Outs
15 L/15 R Side Plank Pulses
20 Plank Jacks

Rest as needed between rounds.

45 min amrap

2 min row / bike
8 bench press
2 min ski / echo bike
8 back squat / front squat
2 min du / su
8 deadlift

Tasaista liikettä koko 45 min ajan. Vaihtele ergoliikkeitä ja vuorottele kyykkyjä. Painot ~50-60% 1rm.

A: CGBP 5rm + 2x5@90%
B: Strict pull ups 3x8
C: Incline Db Bench Press 3set
D: Seated SA rows 3set/arm
E: SA Triceps push downs 2set
F: Shoulder flys dropset

3 rft
12 tricep pushdown
12 hammer curl
-no rests-