Vappukisat

Warm-up:

3x
15/12 Calories erg
5 Strict chin-ups
10 Push-ups
15 Air squats
Then
3x
5 Deadlifts
5 Power cleans
5 Push jerks with pause at catch

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Clean and jerk:

Every minute on the minute for 12:00 minutes:
2 x (power clean and power jerk) @ 68% (of clean and jerk 1 rep max)

Deadlift:

20 x 1 every :30s. @ 69%

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Metcon:

Every minute on the minutes for 40:00 minutes of:
1) 14/11 Calories row
2) 12/9 Calories ski
3) 2 Rounds of Cindy
4) Rest

*1 Round of Cindy:
5 Pull-ups
10 Push-ups
15 Air squats

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Bonus:
6 x 8 Banded chest to bar pull-ups
4 sets of 12 Reverse hyper or weighted hip extensions
4 sets of 12 Toes up romanian deadlifts with dumbbells

Core:
5 x 30m Sandbag bearhug carry

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A,
For time:
30 Front Squats, 84/57kg
60 Toes-to-bars
90 Alternating Dumbbell Snatches, 32,5/22,5kg

Goal
Sub 17 mins

B,
3 rounds for quality of:
5 ATYTs
8 L/8 R Side Plank Reaches

Pari jumppa
For time

100 air squat
20 Burpee
80 v-up
20 Burpee
60 Lunges
20 Burpee
40 KB swing
20 Burpee
20 wall walks
20 Burpee
40 KB swing
20 Burpee
60 Lunges
20 Burpee
80 v-up
20 Burpee
100 Air squat

E2MOM 8:

4/8
4/8
3/6
3/6

EMOM 4:

2/4
2/4
1/2
1/2

4 Kierrosta:
6/6 Sivulankku kiertäen
10 Linkkari
10 Kaarikeinunta

4 sets:
4 Deadlifts
- By feel

A: windshield wiper push ups 5x3
B: SA db shoulder press 3x8/arm
C: Push ups 10x5
D: Db shoulder flys 3x8
E: cable oh triceps extensions 3set

3 min ski erg
3x
10 each side Seated Shoulder External Rotation
10 Seated Band Face Pull
10 9090 Overhead Raise
8 Single Arm Banded Lateral Raise

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Every 1 min for 6 mins do:
15 Toes-to-bars
-- Rest 2 mins --
Every 1 min for 6 mins do:
Handstand Walk, 10m