For Time:
Run 1 Mile
Complete the following (break up in any way but all reps must be completed before starting the final mile run)
100 Pullups
200 Pushups
300 Air Squats
Run 1 Mile

Complete as many rounds as possible in 15 minutes of:

• 10 body-weight bench presses
• 20 toes-to-bars
• 30 hip extensions

Total 90min
A.
Three sets, not for time, of:
Russian Leg Lifts x 6-8 reps
Double-Unders x 30-50 unbroken reps
Turkish Get-Up x 2-3 reps each arm 12kg, 16kg, 16kg

Skillwork for 20min:
4 sets of BMU
4x10 pull ups

B.
Six sets of:
Power Snatch from Mid-Thigh x 4-5 reps > vaihdettu hang snatch from mid thigh x 2 reps
(straps are ok if you have them)
Rest as needed

C.
Back Squat @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%

D.
1000m row

100 sit-ups
4 rds
10 snatch 50 kg
20 ring dip
30 squat

Total 90min
A.
500m row, x 3: 8 HSPU, 8 T2B, 8 box jump 20"
B.
For time:
20 Deadlifts (315/215 lbs) > skaalattu 70kg
30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (24/16 kg)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (24/16 kg)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (315/215 lbs) > skaalattu 70kg

Result: 19.07
Avg/max HR 172/186
C.
4000m row, 2.30/500m
Mobility

Total 90min+60min
A.
500m row, 2 rounds: 10 KB snatch 12kg, 10 lunges, 20 abs
mobility
B.
Jyrkin tunti
1. Työntö: varpailta pudotus pomppuun + työntö
3x20 3x25 3x30 3x32.5 3x35 3x37.5
2. Raakatyöntö niskantakaa tempausote (snatch drop)
C.
6x 15-20 abs&backs
D.
Mobility WOD 60min

Total 90min
A.
10 min EMOM
Even: row 120m
Odd: 1 wall climb, 20 DU
For max reps/time of:
L-Sit x Max Hold
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
Rest exactly 60 seconds
L-Sit x Max Hold
Rest exactly 60 seconds
60 seconds of Toes to Bar

Result 1: 35 sec.
Result 2: 22 sec.
Result 3: 15 T2B
B.
Two sets for max reps of:
60 seconds of Muscle-Ups
Rest exactly 60 seconds
> Vaihdettu C2B practice for 10min
C.
For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lb) > skaalattu 35kg
30 Squat Cleans (135/95 lb) > skaalattu 35kg
40 Burpees Over the Barbell

Result: 16.55
Avg/max HR 182/192
D.
2000m row, mobility

Total 105min
Kilpailuharjoitus
A.
2 rounds: 10 KBS 16kg, 10 lunges, 20 abs, 20 backs
mobility
B.
Tempaus: tankojumppaa, 50%x2, 60%x2, 70%x1, 80%x1, 85%x1, 90%x1, (90%1) 95%1, 98%1, 100%1
tauko
Työntö: tankojumppaa 40%x2+1, 50%x1, 60%x1, 70%x1, 80%x1 , 90%x1 90%1 98%1 100%1
C.
Testaa etukyykky max
D.
500m row

Total 75min
A.
500m row, 2 rounds: 10 wallball, 10 lunges, 20 abs, 20 backs
mobility
B.
1.Tempaus nousu 2kg alle viimeisen verryttelypainon kakkosia ja ykkösiä (Kisaverryttely - 2kg ilman kisanostoja)
2.Työntö nousu 10kg alle alkupainon ykkösinä (Kisaverryttely - 5kg ilman kisanostoja)
25 30 35 40 45
3.Muutama Kyykky 4x3, rv max painoon saakka
5x30 3x45 3x50 3x55 3x60

Total 120min
A.
500m row, 10 lunges, 10 ohs, 20 abs, 20 backs
mobility
B.
1. Tempaus nousu 5-2kg alle alkupainon (Kisaverryttely ilman kisanostoja)
2. Työntö nousu 10-5 kg alle alkupainon (Kisaverryttely ilman kisanostoja)
2x25 30 35 40 45 45
3. Tempausveto, vain olkapäillä 3 x 6 te max rauhassa
3x6x42.5
4. Hyppyjä polvet rintaan 5 x 4
1. box 2. box + 20kg plate 3. box + 20+20kg plates 4. box + 20+15kg plates
C.
3 rounds for quality:
5 C2B
5 T2B
Pull up practice for 15 min