Every 2 minutes, for 20 minutes (10 sets):
Front Squat + Jerk
*Sets 1-2 – 70-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 90-95%
*Sets 7-8 – 95%
*Sets 9-10 – 101+%

Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat
Build over the course of the five sets.

Shoulder press 3 max

Total 80min
A. WU 500m row, 3x20 abs&backs, mobility
B. Strength
1. HBBS nousu 3 max 90%, 5-10kg alle todellisen maksimikolmosen
2. Tempaus high hang 5x2
Barbell WU
2x25 2x25 2x27.5 2x30 2x30
3. Askelkyykky tanko niskassa jalkaa vaihtaen 4x6 6x35kg 6x40 6x42.5 6x42.5
C. Post WO 300m row

Total 60min+60min
A. WU 2000m row, mobility
B. Metcon 5x1000m row/2min rest in between
Nousujohteinen kuormitus, viimeinen veto yli anaK.
1. 1000m 4.22, 2.11/500m, 160/167
2. 1000m 4.16, 2.08/500m, 165/173
3. 1000m 4.15, 2.07/500m, 167/177
4. 1000m, 4.10, 2.05/500m, 172/183
5. 1000m, 4.05, 2.02/500m, 179/188
Avg/max HR 163/188, keskivauhti 4.13/1000m, 2.07/500m
2 min rest
3 rounds for time:
30 DU, 20 AMSU, 15 KBS 20kg
Result: 6.29, 176/187
Post WO: 2000m row

D. Gymnastics skills WOD
A. WU, 3 rounds: run - jump - rope climb
B. Gymnastics skills
Mobility
Permannolla hypyt ja loikat
Kuperkeikkavariaatiot
Puolivoltin opettelua

Choose ONE of the following sports

Swim 1200m TT

Bike 15M TT

Run 5k TT

Row 5k TT

Total 90min
A. WU 500m row, 40 abs & backs, mobility
B. Olympics
Barbell WU

1. Tempaus nousu 1-2 max

2. Työntöveto 2x maasta taskulle + 2x riipusta polven alta, olkapäät ylös ja potku
   80% 90% 100% 110% 45kg 50kg 55kg 62.5kg

3. Abs & backs
   Back extensions 3x12x60kg
   4x10-15: jalkojen lasku, weighted situps 5kg, rutistus 5kg, kahvakuularutistus 20kg KB

WOD 1:
5 round for time of:
15 thrusters
30 double unders
400m run

WOD 2:
5 rounds for time of:
15 thrusters
30 double unders
30 burpees

WOD 3: (Beginners)
5 rounds for time of:
15 squats
15 sit ups
15 push ups

Beginners do WOD 3. All others do WOD 1 unless you have an injury preventing you from running, then do WOD 2.

For time:

30 Alternatin Turkish Get Ups

then

30-20-10

Box Jumps (30/24)

Kettlebell Swings (53/35)

Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85-90%
*Sets 9-10 – 1 rep @ 90-95%