Vinopenkkipunnerrus
2x8 & 2x6

A,
Hang Snatch 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
"Bell"
3 rounds for time of:
21 Deadlifts 84/55kg
15 Pull-ups
9 Front Squats 84/55kg
Goal: sub 12 mins

C,
Complete as many rounds as possible in 8 mins of:
Double Kettlebell Overhead Carry, pick load,15m
10 L/10 R Kettlebell Figure 8s, pick load
15 Band Pull Aparts
10 Banded AbMat Sit-ups

Complete at an easy pace. Focus on quality of movement rather than rounds completed.

Shoulder press 2-5-2-5-2-5

4 sets
7 vahtila vääntö
4 banded ring MU turn over
- set up turn over so that it is high enough that in the start position arms straight
- keep your heels on your but at all times
- rest as needed

Strenght:

every 90s x9:
2x cluster (drop and go)
find heavy of the day (sisällytä ainakin 5 raskasta nostoa tähän emomiin)

Front squats:
Test: 5rm squats
-> 3x5 front squat, 85% from 5rm

3 rds:
6-10 ring dips (scale with rubberband if needed) 6-10 barbell row
rest 1-2 between movements

Mark your cluster weights here, ( kyykyt erikseen)

A,
For time:
Row, 5 km

Every 3 mins complete:
10 Wall Balls@9/6kg

Goal: No more than 10 full rounds to complete the 5 km.

B,
Barbell Row 8-8-8, using heaviest weight per set
Kettlebell Sumo Deadlift 8-8-8, using heaviest weight per set
Dumbbell Incline Bench Press 6-6-6, using heaviest weight per set

Barbell Rows- 3 secs down and up
Kettlebell Sumo Deadlifts- 3 secs down and up
Dumbbell Incline Bench Press- 3 secs down and up

EMOM 25 (5 rounds):
1: cal AB
2: 4 Back Squats @80kg
3: cal AB
4: 15 V-ups
5: Rest

Total 105min
A. WU: 4 rounds: 150m row, 150m run 3 rounds: 3 HSPU, 10 front squat, 10 v-ups
Mobility

B. 12min EMOM tempaus eri vetokorkeuksilta
Set 1-6
1. taskulta 2. puolireidestä
2x15kg, 2x20kg, 2x22,5kg
Set 7-12
1. polvelta 2. maasta
2x15kg 2x20kg 2x22,5kg
+ 2x1x22,5kg maasta

C. Strength: front squat, Wendler week 1
D. 15min kipping pull-up practice

E. Metcon
10min AMRAP of
10 box jump 20"
10 wall ball 6kg
10 deadlift 50kg
Result 4 rounds, 15 reps
HR limits 160-180, average HR 172, max HR 182

E. Post workout
Olkapääjumppa
1000m row

A,
5 rounds for quality of:
Yoke Carry, pick load, 30m
Rest 1:30
Extended Arm Sled Drag, pick load, 30m
Rest 1:30

Yoke Carries- moderate load
Extended Arm Sled Drags- moderate load

B,
For time:
10 Rope Climbs
40 Handstand Push-ups
60 Box Jump + Air Squats @60/50cm
40 Push Jerks @61/43kg
200 Double Unders

Goal: sub 20 mins

C,
For quality:
3x10 L/10 R Split Squat + Split Stance Good Mornings, pick load
3x8 Kang Squats, pick load
Sled Drag Face Pull, pick load, 3x 15m

Complete all exercises at RPE 7/10.

AMRAP 7 teams of two

Toinen tekee toinen huilaa (24/36)

10m walking lunge
7 kb front squat
7 kb deadlift