Total 50min:
1000m row, mobility
Tasapaino- ja koordinaatioharjoitteita
Wissman 20+20
Abs 100
Backs 100

Total 120min:
Own WU: 500m row, 3 rounds: 10 KB snatch 8kg, 15 abmatsitups
Mobility
Push press, Wendler week 3
WOD, 90min:
WU: run 4 rounds, core
Mobility, goblet squat
Team WOD, 3 members per team ( pariwodina Minnan kanssa), time 24.30
Per member:
20 cal row
20 box over burpee
20 deadlift 60kg (rxd 70kg)
20 ring push-up
20 thruster 25kg (rxd 30kg)
20 cal row
4 rope climb (10 per team)

1500m row, mobility

Total 90min
WU 1: 500m row, 3 rounds: 5 wall ball 6kg, 15 situps
Mobility
Front squat, Wendler week 3
WOD, 60min
WU: 10min EMOM changing movements:
7 thruster 15 kg
10 KB swing 12 kg
Mobility
Strength: front squat 4x2
WOD, 15min AMRAP:
5 strict pull-ups
10 wall ball 6kg
5 ring dip (punainen ohut kuminauha)
Result: 3 rounds + 16 reps = 76 reps

1500m row, mobility

Total 90min:
WU: 1000 m row, 3 rounds: 10 KB snatch 10kg, 15 V-ups
Mobility, 3 handstand

Shoulder press, Wendler week 3
Narrow bench press, Wendler week 3
K2E - T2B practice 6x5 reps

Own WOD, agains time:
50 thrusters 20kg
50 KB swing 16kg
7.50

1000m row, mobility

3 rounds
50x Double-unders
21x knees to elbows
50x Push-ups
15x L Pull-ups

50-40-30-20-10

Wall ball 20 lb
Box jump 60 cm
KB swing 24 kg

AMRAP 10

1-1-2-2...

Thruster 43 kg
TTB

30-20-10 reps for time of:
Body-weight back squats
Body-weight bench presses

Overview: Warm-up -> TFW Voima 1 (Yläkeho)-> Cool down
WARM-UP
Circular Warm-up (mix of TFW running drills: high knees, butt kicks, lateral movements, body weight squat x8, row ab drill x 8, push-ups x5 (*knees).
TFW VOIMA 1
A1 Push Press 5 x 4
B1 Pull-up 4 x 5 (body weight with thick resistance band)
C1 KB Floor Press 3 x 10 (10kg all sets)
C2 KB/DB Plank Row 3 x 6E (DB x 8kg)
D1 KB Bicep Curl 2 x 10 (10kg)
D2 KB Tricep Extension 2 x 10 (8kg)
COOL DOWN
Deep breathing, mix of stretches and slower paced running/walking.

Deadlift- 20 minutes to find your 1rm 295/345/415 PR!

Then; For time:

Run 200m

21 Deadlifts 225/155

3 Wall walks

Run 400m

15 Deadlifts

3 Wall walks

Run 600m

9 Deadlifts

3 Wall walks