Total 75min
A. WU 500m row, 20 abs&backs, mobility
3 rounds:
5 power clean 25-35-45kg
5 bar over burpee
2x1x50kg squat clean for quality
2 rounds:
5 pull up 30 DU, 5 S2OH 25-30kg

Tauko, KARSINTA

1. 5min AMRAP 5 power clean 45kg 5 bar over burpee 1min rest
2. 5min to establish 1RM squat clean 1min rest
3. 10min AMRAP 10 pull up 10 S2OH 35kg 30 DU

Result 1: 50 reps
Result 2: 61kg (50, 55, 58, 61)
Result 3: 157 reps
Karsinnan 22. eli viimeinen sija

D. Post WO 3000m row
Skillwork:
KPU practice for 15min, total ~ 70 reps

Total 105min
A. WU 500m row, 2 rounds: 10 air squat, 10 lunges, 15 abs, 15 backs, mobility
B. Strength
Takakyykky nousu 2 max
Takakyykky 2 kpl herkkusarjat 6 + 10
Jännehyppy 4 x 5
tauko

C. Olympics
BWU
Työntö
Työntö niskantakaa 3x5x15kg
Työntö edestä, otteen levitys 3x5x15 2x25 2x30 2x35 2x40 2x40

D. Skillwork
KPU practice for 10min, total ~ 40 reps

Total 100min
A. WU 20 air squat, 20 lunges, 20 backs, mobility
B. HBBS
4x5, 80-85%
Pysäytys kulmaan 6x2
Push press 5x5

C. Metcon
1. 5min AMRAP
10 C2B > skaalattu KPU
10 pistol squat
10 HSPU > skaalattu 2 abmat
2min rest
2. 5min AMRAP
10 burpee box over jumps
10 S2OH 95lbs > skaalattu 35kg

Result 1: 60 reps
Result 2: 36 reps
Total 96 reps

D. Post WO 1500m row, mobility
KPU practice for 10min

Total 105min
A. WU 2 rounds: 10 air squat, 10 lunges, 10 KBS 16kg KB, 10 abs
mobility
B. Olympics, Jyrkin tunti
BWU
1. Tempaus high hang
2. 2xrinnalleveto+2xetukyykky+2xtyöntö
15 25 30 35 40 45 45 47.5
3. Tempausveto, vitosia
4. Ring dip 3,3,3
5. Regular dip 8,8,8

Total 105min
A. Strength
FS, kolmosia päivän max

B. WOD, deload-viikko
A. WU 10min EMOM
Odd: 9 cal row
Even: 6 burpee

C. Skillwork: kipping T2B practice for 20min

D. Metcon
20min EMOM
Odd: 150m row
Even: gymnastics movement of your choice
10-7 KPU
10,10,8,8,7,7,7,7,7,7 = 78

D. Post WO 1000m row
Skillwork: HSPU practice for 10min 5,5,4,5, 1 abmat

Total 75min
A. WU 500m row, 3 rounds: 15 abs, 15 backs, 5 ohs, mobility
B. Strength: HBBS
5x2 + 4x15
Pitkät sarjat 5 toistoa jalat kapealla, 5 toistoa jalat normaalisti, 5 toistoa jalat leveällä
Lantionnosto penkiltä
10x40 12x45 12x45 12x50
C. Post WO 700m row

Total 90min+60min
A. WU 500m row, 2x20 abs & backs, 2x5 jumps, mobility
B. Olympics, Jyrkin tunti
BWU

1. Raakatyöntö: käsien lukitus ja tangon paikka
   4x20 3x25 3x25 3x30 3x35 3x35 3x40 3x40 3x40

2. Tempaus high hang

3. Parityöntö Viivin kanssa
   4x15 4x15 3x35 3x35 3x35

4. Työntö
   4x15 4x15 3x25 3x25 3x25

D. Mobility WOD 60min

10 min AMRAP

10 Box Jump

10 Pull-ups

10 KBS 32/24kg

WOD

10-9-8-7-6-5-4-3-2-1

Deadlift 102,5/70kg

OHS 60/42,5kg

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 70% of your 1-RM