Rest day
Extra rest, long day at work

AMRAP 35'
100 Alt DB Hang Clean-and-Jerks 2x22,5/15kg // Partner Hang Hold
100 Box Jump // Partner Plank Hold
100 Burpee Box jump over // Wall Sit
100m Single-Arm Overhead Lunges 2x22,5/15kg, each! (200m all together)
AMRAP Wall Ball @9/6kg

3 rounds
10/8 cal bike or row
5 inchworms
10 passthroughs

Barbell warm up (empty barbell)
2 rounds
5 deadlifts
5 hang clean
5 front squats
5 strict press
5 push press
5 backsquats
5 good mornings

Warm up bear complex for 5:00

Start WOD by 8:55am

Partner WOD
1000m Row
50 bear complex 95/65
2000m bike
50 bar facing burpees
800m Run

*split work however you like. 1 person works 1 person rests. Have to finish all movements before moving onto next.

*35 min cap

3 x AMRAP 8min (rest 90 sec between AMRAP's)

A.
12/8 Cal Row
10 Bench press

B.
10/7 Cal SkiErg
10 Strict Dips

C.
10/7 Cal Echo bike
10 Seated shoulder press

The goal is do all 10 reps of barbell/gymnastics movements unbroken.

5 x 5 Maastaveto @70-75%
*Voit testata alkulämmittelyn jälkeen teknisesti hyvän ykkösmaksimin tai laskea vanhasta tuloksesta. Vaihtoehto myös enempi tunnustella ja jättää 3 toistoa varaa sarjoihin.
*Kahden minuutin lepo sarjojen väliin
*Kaikki sarjat samalla painolla
*Pysäytä lattiassa joka toiston välissä, älä tiputtele tankoa.

Three sets of eight glute ham raises.

Four sets of six double KB snatches. Mark weight of single KB.

For time

30 DB Thruster 2x 22,5kg/15kg
30 DB snatch 2x 22,5kg/15kg

Every starting minute 1 rope climb
After that
75cal Echobike

TC.20min

AM: 40 min
90 s. run/60 s. walk
5.9 km, 6.47 min/km
127/161

PM: 145 min
Warm up for 20 min

1.BCTB
- BFLY x 35
- BCTB x 30 (singles)

2.WL
A. Every 90 s. x 4
1 Snatch pull
1 Snatch below the knee
1 Snatch above the knee
1 OHS
x 73-77%
- 40 42.5 42.5 42.5 kg

B. Consistency work for snatch:
Every 30 s. x 10 (for 5 minutes)
2 TNG Snatch
x 60-65%
- 35 kg

3.Strength
A. 3 sets of:
8+8 Reverse back rack lunges
- 47.5 kg
New set every 3 minutes

B. 20-18-16-12-10 One leg deadlift
- 16-20 kg
* After each set do: 3+3 Windshield wiper abs

140 min
Warm up for 20 min

1.MU
- Drills
- MU 28x1

2.Gymnastics capacity
AMRAP12:
12 DB bench press 2x30/22.5kg > 13.5 kg
42 DU
12 Toes to bar
42 DU
Reps: 3 rounds + 6 BP

3.Strict pulling & pushing
9-7-5-3-1 Strict chin ups
- 5x5 kg, 3x10 kg, 1x15 kg
* After each set do:
8+8 One arm seated strict DB/KB press - 11.5 kg
20 s. L-sit hold