1. 16 kb russian swing @16kg
2. 12 romanian deadlift @45kg
3. 10+10 1-leg "butt" lift
4. 20 abmat sit-up

For time

• 50 box jumps
• 40-calorie Echo bike
• 30 deadlifts
• 40-calorie Echo bike
• 50 box jumps

♀ 155 lb and a 20-inch box
♂ 225 lb and a 24-inch box

In 15 mins complete:
5 rounds of:
8 Burpee box jump @60/50cm
16 alt. DB Hang Snatch @22,5/15kg
32 Double under/64 single under

Remaining time : max rep alt. Dumbell Turkish Get Up@22,5/15kg

REST 3 mins

In 15 mins complete :
5 rounds of:
8 alt. DB box step up@22,5/15kg @60/50cm
16 incline push up on box
32 air squat

Remaining time : max rep box jump over @60/50cm

AMRAP 20

30 box jump @60/50
25 toes to rings
20 hang power clean @50/35kg
15 bar over burpee

Lepoviikon hengessä tää treeni. Jaa toistot järkevästi ja pidä sykkeet kurissa

30 MIN AMRAP

• 2 Min Erg
• 3 Wall walks

A) EMOM 32-40 (0:45 / 0:15)

1) Echo for calories
2) Row for calories
3) SkiErg for calories
4) Recovery (walk)

*Alota iisimmin ja nosta joka kierros vähä vauhtia

For time with partner
3 rounds of
30 Double KB deadlift @24/16kg (YGIG)
30 Double KB Push up (YGIG)
30"Partner assisted HS hold each person
Timecap: 12 mins

REST 3 mins

For time with partner
3 rounds of
30 syncro USA swing@24/16kg
30 box jump over @60/50cm (YGIG)
30" L-hang each person
Timecap: 12 mins

REST 3 mins

Partner Tabata for AMRAP
4 rounds ( total 8 mins)
20" amrap for Partner1 then 20" amrap for Partner2
Double under
KB Snatch @24/16kg
Goblet squat @24/16kg

Score: total reps of DU/KB Snatch/Goblet squat, log your score on whiteboard

Voima
E3MOM, 3 rounds
12 weighted box step up alt.

WOD
FOR TIME
21 - 15 -9
KB thruster
ring row

Week 4
Session 2/2
A)
4 x 8/8
Back rack cossack squats
Moderate weight
- same weight across all sets
- rest 90” btw sets

B)
Bench press
Use your training max for the percentages
Training max = 90%of real 1 RM
Week 4 DELOAD
1x5@60% of training max
1x5@60%
1x5@60%

C)
4 sets :
EMOM 16 mins
Min 1: Glute bridge dumbell floor press x 12
Min 2 : 3 wide /3 normal / 3 narrow grip pull up
Min 3 : barbell windshield viper 40"
Min 4 : REST

Deadlift

A) Build Up To Days Heavy 4RM

B) 2-3 x 4-6 Reps @85-90% From heavy 4
*Rest 3min between sets

Upper Body Strength

A) Build up to days heavy 3RM Strict Press
+
1 Set of 4-6 Reps @90% From 3RM
+
1 Set of As many reps as possible @85% from 3RM

*Between every set of Strict Press:

• Single Arm DB Row

-8-12 Reps Each arm

Engine

1- 2 Sets of Intervals

A1 For Time:

• 20 Cal Echo
• 20 WB

• 20m DB Walking Lunge (2x50lbs)

• 2min Recovery Bike-
  Into,

A2 for Time:

• 20 Cal Ski Erg
• 15 Pull Up
• 15 Burpee To Target

-3min Recovery Bike-
*Repeat second time if energy