Siis maksimipainolla 1-5 toistoa.

For time:

20 pull ups
30 box jumps
25 push press (50kg)
25 deadlifts (50kg)
30 box jumps
20 pull ups

Total 120min
A. WU & Skill work
500m row, 3 rounds
5 high box jumps box + 25+15kg
5 medball throws for distance
5 vast v-ups

B. Olympics
1 RM clean & jerk 45kg puhtaasti, 50kg punnertaen

C. Strength
Weighted pull-up 3x3 + 1 ME
Ring dip 3,3,1

E. Metcon "Päiväni murmelina", Karjalan kovin finaalilaji 2013
30 boksihyppy 20"
30 wall ball 6kg
30 T2B
20 KB snatch vuorokäsin 24kg, skaalattu 12kg
20 OHS 40kg, vaihdettu 20 thruster 30kg
10 deadlift 100kg, skaalattu 70kg
400m juoksu

Result: 16.15, avg/max HR 176/189

F. Post WO
500m row, weighted sit ups with leg support 3x8x15kg

Total 105min
A. WU & skill work
2 rounds for quality:
10 T2B
10 wall ball
10 ring row
HSW practice for 10min
then 3 attempts of ME freestanding handstand

B. Olympic
10 x 1 squat clean + 1 jerk
Weights 25, 25, 27.5, 27.5, 32.5, 32.5, 35, 37.5, 40, 40

C. Strength
FS, Wendler week 2

D. Metcon 10x25m heavy sled push, 1 min rest in between

E. Post WO 1000m row

Total 90min
A. WU: 500m row, 150 DU, mobility

B. Strength: strict pull-ups

C. Skill work
HSPU practice on 1 & 2 abmats for 15min
KPU practice for 20min

D. Post WO
Shoulder rehab with KB 3x10x2x6kg
Mobility

Total 90min
A. WU & Skill work
5min row, 20 sec fast, 20 sec slow
Train double KB skills for 10min:
1. KB clean & jerk
2. Double KB thruster
3. Double KB snatch

B. Strength
Push press, Wendler week 2
Shoulder press volume
Deadlift on a plate, Wendler week 1

C. Metcon
For time, 3 rounds:
10 push jerk 45 kg, skaalattu 30 kg
10m front rack walking lunges
10 over the bar burpee
10m front rack walking lunges
Result: 12.00

EMOM
5 Thrusters using 95 lbs.
Form is important and try to be explosive and crisp every round

5 rounds
10m bear walk
10m jumping burpees
10x box jump (24/20 inch)

2min time gap, slowest round counted

30 strict pull-ups
50 push-ups
50 squats
50 sit-ups
25 dips
30 reps in squat machine 50kg
15 climb excersise
30 l-sit
25 KB Swings 24kg

For time:

Row 1500 m

Three rounds:

Front squat 35 reps @ 60 kg
Pull up 30 reps
Burpee 25 reps

Row 1500 m