5-5-3-3-1-1-1

Laji 1:
klo 00.00-10.00: 10 x 1 min intervall
8 tangon yli burpee
+ max. toistot maasta suorille käsille, 27,5 kg /35 kg
Lepo 10-13.00
Laji 2: 13.00-25.00 vapaassa järjestyksessä aikaa vastaan:
Leuanvedot (m60, sekaparit 50, N40)
Rive:
10x 42,5/35 kg
10 x 50/40
10 x 57,5/45
10 x 65/50
10 x 72,5/55
10 x 80/60
10 x 87,5/65

EMOM 20min

10 TTB
15 DB Bench press
30 Russian twist
12 Biceps curl

AM: 60 min
2 min run/1 min walk

PM:130 min
Warm up 20 min

1.HSW
- 24 m.

2.BMU
- Drills
- 8x1 + 5x2
- 18 reps

3.Bfly
- 60 reps

4.Snatch + Overhead squat
Heavy 1+2 for the day

5.Every 30 s. for 10 minutes
1 Snatch from ground @ 85-90% of 2)
- 42.5 kg

6.Accessory
- not done

3 Sets - Not for Time
5 Single Leg Good Morning/leg (light)
15 Seated Banded Hip Abduction (1sec pause each rep at widest point)
5 KB Windmill/arm
*slow controlled movements with purpose to warm up and activate

AM: 70 min
Warm up 30 min

1.Running intervals
1600m @ Fast pace! - 6.37
- Walk rest 600m-
1200m @ 305-310s - 5.03
- Walk rest 400m-
1000m @ 245-255s - 4.07

Cool down for 10 min

PM: 165 min
Warm up for 15 min

1.HSW
- 23 m.

2.Ring Muscle up practice
False grip low amplitude ring swings
- Accumulate 80 reps
Muscle up
- 10x1 + 2x2
- 14 reps
Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10
Ring support swings
- Accumulate 60 reps in sets of 8-10
Front swing pull back
- Accumulate 50 reps in sets of 6-10
High amp ring swings with hollow pull to chest
- Accumulate 40 reps - not done

3.Shoulder press
A. 1 RM

4.Accessory
A. 3 x 20-30 s./side Single leg GHD Hold - 20 20 20 s.

B. Accumulate 50 KB Side bends per side @ 24 kg

C. 50 push ups

D. 4 sets:
8 Seated rope pulls

E. 3 sets:
8 KB bottom up press - 6 6 6 kg
10 side lat raise - 10 10 10 lbs
7/s. bicep curls - 25 25 20 lbs

For time.

21/16 cal assult
9 squat clean @ 50/80kg
4 rope climb
9 squat clean @ 50/80kg
21/16 cal assault bike

Rest 3min

21/16 cal assult
6 squat clean @ 60/90kg
4 rope climb
6 squat clean @ 60/90kg
21/16 cal assault bike

Rest 3min

21/16 cal assult
3 squat clean @ 70/100kg
4 rope climb
3 squat clean @ 70/100kg
21/16 cal assault bike

AM: 120 min
Hard routine
Warm up for 10 min

1.Snatch doubles up to 85 %

2.Slow snatch pull
- 4 x 3 @ 105 % of 1)
- 53 kg

3.Conditioning
A. For 32 min, 1 min on : 1 min off (4 rounds)
1) Bike - 16 17 18 19 cal
2) Cindy - 4 rounds + 15 reps
3) Ski - 13 14 15 15 cal
4) 10 DB power clean + max burpee over DB - 30 lbs + 9 10 10 11 reps

4.Accessory
A. 60 band pull apart
B. 50 bicep curl with band
C. 40 tricep ext. with band
D. 30 leg raises on stall bars

PM: 75 min
Warm up for 10 min
1.4 sets:
8 pull ups
8 bar dips

2.3 sets:
15 seated DB press - 8 7 6 kg
15 DB lat. raises - 3 3 3 kg

3.3 sets:
12 low cable pulley - 40 40 45 kg
8 incline DB press - 6 7 7 kg

4.3 sets:
10 bicep curl & press - 7 7 7 kg
8 sa. DB row - 16 16 16 kg

5.3 sets:
15 bicep curls - 12.5 kg
10 pike leg raises
20 hollow rock
40 side heel touches

Partner WOD

10 Hang Clean
10 Push Press/Jerk
Round 1) While other person Rows 250 meters
Round 2) While other person Runs 400m
Round 3) While other person does 100 Double-Unders
Repeat
Bar must never touch ground or its a 10 burpee penalty to team

Strict pull ups 3xMax
Push ups 3xMax