Total 105min
A. WU 2 rounds: 10 air squat, 10 lunges, 10 KBS 16kg KB, 10 abs
mobility
B. Olympics, Jyrkin tunti
BWU
1. Tempaus high hang
2. 2xrinnalleveto+2xetukyykky+2xtyöntö
15 25 30 35 40 45 45 47.5
3. Tempausveto, vitosia
4. Ring dip 3,3,3
5. Regular dip 8,8,8

Total 100min
A. WU 20 air squat, 20 lunges, 20 backs, mobility
B. HBBS
4x5, 80-85%
Pysäytys kulmaan 6x2
Push press 5x5

C. Metcon
1. 5min AMRAP
10 C2B > skaalattu KPU
10 pistol squat
10 HSPU > skaalattu 2 abmat
2min rest
2. 5min AMRAP
10 burpee box over jumps
10 S2OH 95lbs > skaalattu 35kg

Result 1: 60 reps
Result 2: 36 reps
Total 96 reps

D. Post WO 1500m row, mobility
KPU practice for 10min

Total 105min
A. WU 500m row, 2 rounds: 10 air squat, 10 lunges, 15 abs, 15 backs, mobility
B. Strength
Takakyykky nousu 2 max
Takakyykky 2 kpl herkkusarjat 6 + 10
Jännehyppy 4 x 5
tauko

C. Olympics
BWU
Työntö
Työntö niskantakaa 3x5x15kg
Työntö edestä, otteen levitys 3x5x15 2x25 2x30 2x35 2x40 2x40

D. Skillwork
KPU practice for 10min, total ~ 40 reps

Total 75min
A. WU 500m row, 20 abs&backs, mobility
3 rounds:
5 power clean 25-35-45kg
5 bar over burpee
2x1x50kg squat clean for quality
2 rounds:
5 pull up 30 DU, 5 S2OH 25-30kg

Tauko, KARSINTA

1. 5min AMRAP 5 power clean 45kg 5 bar over burpee 1min rest
2. 5min to establish 1RM squat clean 1min rest
3. 10min AMRAP 10 pull up 10 S2OH 35kg 30 DU

Result 1: 50 reps
Result 2: 61kg (50, 55, 58, 61)
Result 3: 157 reps
Karsinnan 22. eli viimeinen sija

D. Post WO 3000m row
Skillwork:
KPU practice for 15min, total ~ 70 reps

Total 120min+60min
A. WU 500m row, 2 rounds:10 wall ball, 10 KBS, 20 abs

B. Olympics, Jyrkin tunti
BWU: takakyykky-tempausvala, tempaus: jalkojen levitys

1. Tempaus samoille jaloille 3x5 20 20 25 25 27.5

2. Rv korkeilta pukeilta + työntö 3+1

3. Takakyykky-tempausvala 6x15 6x25

4. Hyvää huomenta-takakyykky 5x35 5x45 5x45

5. Pysäytyskyykky 5x45

D. Mobility WOD 60min

Work up to 1RM.
Once 1RM is found; drop 15% for 2 x 5

Total 90min
A. WU 2 rounds: 10 lunges, 10 air squat, 5 box jump 30", 20 abs, 20 backs
Mobility
B. Strength: FS
Etukyykky 4 x 4 rv max
Etukyykky pysäytys pahimpaan kulmaan ja alhaalta pompulla ylös 6 x 1
Jännehyppy 4 x 5

Tauko
Ty veto + rv pysäytyksistä polven alta + ty max
25, 30, 35, 40, 45 eteen, 45, 47.5, 50 rv eteen

Ring dip 3,5,3
Regular dip 6,6

Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%
Reset the barbell every time on the floor…do not perform these touch and go.

Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible:
Run 800 Meters
2 Legless Rope Climbs (15′)
10 Push ups
15 Wallballs (6/9)
20 Burpees Box Jump-Overs (24″/20″)

The expectation is that you will have at least 2 minutes of rest between sets. If you are not getting a bare minimum of two minutes of rest per round, please scale the reps or distances so that you get a bit of rest.

EMOM 20min
5 Back squat
5 High box jump