Maastaveto 6 x 6 x 80%

Soutua tai pyörailyä 15 min.

WOD
20min. emom
1. 5-10 hang clean & jerk per arm
2. 10-20 KB/DB back squat
3. 10-20 sumo deadlift high pull
4. 2-4x turkisk get up
5. rest

Bench Press @ 60-70%

10, 10, 10, 10, 10

SO 2,5min

4 rounds of Superset!

Half-Kneeling Landmine Press x 10-12 each. Rest 60s.
Close Grip C2B Chin-up x 4-8; 2s hold 3s down. Rest 60s.

Options: Weighted, Bodyweight, Partner or Self-Assisted

3x
6-10 deadlift with stop
6-12 barbell reverse lunges
6 snatch

155 min

1.Weightlifting
A. Dip snatch + snatch below knee

B. Segmented snatch DL

2.Metcon
EMOM30
1) 12 cal bike
2) 7+5 CTB
3) rest
4) 12 cal bike
5) 8+6 HSPU abmat
6) rest

3.Accessory
- Hip thrust
- Hamstrings
- Bulgarian split squat
- Banded walk
- Bicep curl & press
- Abmat situps

5 rounds for time:

12/10 cal bike
12 wallball 10/6kg
12 plate overhead walking lunges 20/15kg
12/10 cal row
12/6 pull-up

Warm up
Pick a partner and share machine
3 rounds
10/8 cal bike or row
10 air squats
10 ring rows
10 passthroughs

Then do barbell warm up and warm up front squats, push press and clusters (no more than 8:00 for this)

WOD (with a partner)
Part A: 10 rounds
Partner 1: 1 round of Cindy*
Partner 2: 10/8 cal bike (15/12 cal row)
Switch when both are done
*time cap of 20:00 for this part

Part B:
@24:00 (split work however but must do in order)
80 front squats 115/75
60 shoulder to overhead
40 synchronized bar over burpees
20 clusters (switch partner after each rep)

*40:00 time cap

*cindy = 5 pull-ups, 10 push ups, 15 squats

Sitting squat (on box) 7x5 e2mom 130kg

E1,5mom (lepoaika)
Romanian single leg squat. 5x5 (40kg-40-45-50-50)
High box jumps ( box plus 2 mustaa levyä plus 15kg)

For time:

3 rounds:

12 cal row/ergo
3 power clean 70/45kg
3 front squat
3 push jerk

rest 3 min

3 rounds:

12 cal row/ergo
12 db lunges 2x25/16kg or barbell 50/32.5kg
12 toes to bar
12 hand release push-up