Partner WOD
200m team run
25 Partner dl 160/120/100
50 wall ball
200m team run
20Partner dl 160/120/100
40 wall ball
200m team run
15 Partner dl 160/120/100
30 wall ball
200m team run
10 Partner dl 160/120/100
20 wall ball
200m team run
5 Partner dl 160/120/100
10 Wall balls
*Split reps on deadlift &wall balls

150 min

Skill: ring MU practice for 45 min
10 MU

1.Weightlifting
B. Clean and jerk – in a 20 minute window, build to a heavy set of 3 clean and jerks for the day, aim for 5 to 7 sets @ 80-90%1RM range.
52,5 52,5 55 55 57,5

2.Strength
A. Back squat – 4 x 5 @ 78-82%, rest 3 – 4 minutes between sets

B. Alternate (1 set of each for 4 rounds)
B1. Single arm (standing) DB press – 4 x 10/side @ AHAFA, rest 1 minute before B2.
20 15 15 15 lbs
B2. Barbell rollout – 4 x (6 – 8), rest 1 – 2 minutes before B1
6 8 8 8

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

120 min

1.Weightlifting
A. Split jerk w/ 2 sec pause – 15 x 1 @ 65+%, go every minute.
42,5 42,5 45 / 45 47,5 47,5 / 50 50 52,5 / 55 55 57,5 / 57,5 60 60

B. Power snatch + overhead squat – 12 x (2 + 1) @ 65+%, go every 75 – 90 seconds.

2.Skill
Today’s skill focus is on gymnastics. Pick a Follow along session of your choice from our gymnastics library > ring muscle up

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

135 min

Skill: BMU practice for 40 min
8 BMU

1.Weightlifting
A.Snatch – build to a heavy double (2) for the day, aim for 4 to 8 sets @ 80-95%1RM range
40 - 45 - - 47,5
B.Snatch – 10 x 1 @ 85-90% of A, go every 45 – 60 seconds.
40 - 42,5 kg

2.Strength
16 minute EMOM
(1) – Back squat, 3 reps @ 77-81%
(2) – Back squat, 3 reps @ 77-81% (on the last (8th) set, perform as many repetitions as possible)
(3) – Strict chin up, AMAP (as many as possible) / 12 8 5 4
(4) – REST

3.SPP (Skill)
A. 18 minute EMOM, alternating
(1) – Power snatch @ 40 – 60%1RM (moderate load), 7 reps TnG
22,5 kg
(2) – Handstand push up (strict or kipping), deficit of choice, 5 to 10 reps
kipping from ground / 5 5 5 5 5 4
(3) – Double-unders, 30 to 60 reps / 30

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

90 min

1A. Step up to bench w/DBs
3*12/s*10 kg
1B. Shoulder press w/DBs
12*10 12*8 12*8 kg

2A. Elevated bench press w/DBs
3*12*8 kg
2B. Hamstring machine
12*40 2*12*35 kg

3A. Side lateral raise
3*12*8 kg
3B. Split squat 3*12*10 kg

4A. Quads machine 12*4012*35 kg
4B. Hamstrings 3*12

5A. Walking lunges 3*12/s*10kg
5B. Side lateral raise bent arm 3*12*5 kg

6.Shoulders & triceps

90 min

CONDITIONING / SPORT (SKILL)
1.Conditioning
This test is best performed at a track. If you do not have access to a track, you can map out a 3 km run outside the gym or elsewhere. Just make sure it is a run that you can repeat for an eventual re-test.

Warming up for 3km run
A. Lunge Flow
B. Easy 400m jog around the track (nose breathing only if possible)
C. Alternate 15 seconds run fast, 30 seconds run slow.
60% fast / 70% fast / 80% fast / 85+% fast

Main set (test)
Done outside @Viitaniemi
A. 3 km run for time
Result: 14.08, 4.42 min/km

2.Skill
A. Handstand walk – 30 m (100 ft) walk for time
Time cap. 3 minutes
Result: 0 m

B. Pistols, alternating – 50 repetitions for time
Time cap. 3 minutes
Result: 2.26

C. Push ups – max unbroken repetitions
Result: 27 reps

135 min

SPORT (SKILL) / WEIGHTLIFTING (APPLIED)
1.Skill
A. Ring muscle up – 30 repetitions for time
Time cap. 10 minutes
Result: 11 reps
Sets: singles

2.Applied weightlifting
A. (Squat) snatch – AMRAP (as many repetitions as possible) in 5 minutes @ 70% 1RM
55 kg * 0,7 = 38 kg
Result: 22 reps

B. (Squat) clean and jerk – AMRAP (as many repetitions as possible) in 5 minutes @ 70% 1RM
67 kg * 0,7 = 47 kg
Result: 23 reps

3.Skill
B. Handstand push up (strict) – 35 (no deficit) + 15 @ 3/1.5” deficit repetitions for time
Time cap. 5 minutes
Result: 0 reps

C. Toes to bar – 50 repetitions for time
Time cap. 3 minutes
Result: 42 reps in 3 minutes
Sets: 6*5, 3, 4*2, 1

4.Cool down
A. 10 minutes on AB/row or similar, HR < 140

120 min

Skill: HSW practice for 20 min

1.Weightlifting
A. Snatch – 15 x (1+1) @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37,5 / 37,5 40 40 / 42,5 42,5 45 / 45 - - / 47,5 - 50

B. Clean – (12 – 15) x 1 @ 75%+, go every minute. Start @ 75%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

2.Cool down
A. Assault bike for 5 minutes at very easy pace (HR < 130bpm)
B. Movement flow

135 min

Skill: BMU practice for 30 min
13 BMU

Skill: HSW practice for 15 min

2.Strength
A. Alternate (1 set of each movement for 4 rounds)
A1. Back squat – 4 x 3 @ 86-90%, rest 90 seconds before A2
A2. Weighted pull up, rest 2 – 3 minutes before A1
3*10 kg 3*12.5 kg 3*15 kg 3*17.5 kg

B. Alternate
B1. Strict press – 3 x (3 – 5) @ 86-90%, rest 1 minute before B2
4*32 2*5*32 kg
B2. Reverse back rack lunge – 3 x 10 (5/side) @ AHAFA, rest 2 – 3 minutes before B1
3*10*55 kg

3.Cool down
A. Easy Assault bike for 5 – 10 minutes
B. Movement flow

120 min

1.Weightlifting
A. Snatch – (15 – 20) x 1 @ 65%+, go every minute. Perform the reps in 2 waves.

B. Clean and jerk – (4 – 8) x 1 @ 85-95%. Build to a heavy single (1) for the day, aim for 4 to 8 lifts @ 85-95% 1RM range
55 55 57,5 60

2.Conditioning
A. For total of 3 rounds of (A1 + A2)

A1. 90 second AMRAP
6 deadlifts @ 100/70kg (225/155lbs)
8 burpee box jump overs 24/20″
Results: 1 + 4 bbjo 1 + 5 bbjo 1 + 5 bbjo

REST 90 seconds before A2

A2. 90 second AMRAP
12 cal Assault bike
6 bar muscle ups > 8 C2B
Results: 1 rnd 1 rnd 1 rnd

REST 90 seconds before A1

3.Cool down
A. Easy Assault bike for 5 – 10 minutes
B. Movement flow