TEAM WOD of 2

For time:

50 Deadlift 50/35

6 Round Strict Cindy: 5 Strict Chin Ups - 10 Push Ups-15 Air Squat (1 rnd each ath )

40 Hang Power Clean

4 Round Strict Cindy: 5 Strict Chin Ups-10 Push Ups-15 Air Squat

30 Shoulder to Overhead

2 Round Strict Cindy: 5 Strict Chin Ups-10 Push Ups-15 Air Squat

Half a pyramid (1-10) by starting a new round every 30sec.
Lasts 5 Minutes / 55 reps
Suggested testing weight: own bodyweight

60 minutes basic endurance

10 minutes Ski/Row/Bike
7 Ring MU

2 Power clean+2 Low hang power clean 4sets
2 Power Jerk+2 Split Jerk 4sets
Front squat 4x2

Shoulder press 5x5 @72%

Skill + assault intervals
Skill:
Emom 10 (5rds)
1) a long set of t2b
2) headstand hold (jos päälläseisonta menee ilman seinän tukea, siirry
käsilläseisontaan seinää vasten)

Assault bike intervals
4x5min/3min rest.
(Tämä on vauhtikestävyysharjoitus, eli pidä sykkeet alle 85 % maksimista.)

Strenght:

every 90s x9:
2x cluster (drop and go)
find heavy of the day (sisällytä ainakin 5 raskasta nostoa tähän emomiin)

Front squats:
Test: 5rm squats
-> 3x5 front squat, 85% from 5rm

3 rds:
6-10 ring dips (scale with rubberband if needed) 6-10 barbell row
rest 1-2 between movements

Mark your cluster weights here, ( kyykyt erikseen)

linnamasters-treeni:

For time:
buy in:
5 rope climb
15-12-9
Row calories
Shoulder to overhead 40/60
-rest 5-

for time
40 wallball
40m db lunges 2x15/22,5kg
-rest 5-

for time
50cal ski
every 10 calories 25 du
(start with ski erg, finish with du:s.)

Seven-intervals + accessory
6 rds
3min on/2min off
go hard those 3 minute sets!:

7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows (TTB)
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups

accessory: 3 rds
10+10 banded one arm pull down 10-20 scapula push ups
10 banded cuban press
10+10 banded sidewalk (video)

DL 3x5@60-67,5-75%
Shoulder press 3x5@60-67,5-75%