Laji 1
For time
2000 m run
1500m row/3000 m bike erg
3000m bike erg/1500 m row

Laji 2
For time
M+N pareilla, you go, I go tyylillä
Pari 1
10-8-6-4 clean 50/35 kg
2-4-6-8 single arm devils press w/ 15/10 kg db

Pari 2
10-8-6-4 T2B
16-18-20-22 wall ball

Laji 3
For time
Accumulate 90 synchro burpee to plate
9 synchro plate GTOH every 1:30 15/10 kg

Alkulämmittely 800m hölkkää + venyttelyt + reipas 400m.

Vedot 8 x 200m. 5-10sec tavoite vauhdin alle. Lepo 1:30 - 2:00
Lepo 5-10 min.
3 x 400m, 2-5 sec. tavoite vauhdin alle. Lepo 1:00

5 rds:
Max reps Bench press (Bodyweight)
Max reps Strict Pull up

Rest Max 1min. between movements.

A: Strict Hspu 4set
B: Thruster 1rm
C: For time
21-15-9
Burpees
Alternating Kb snatch@16kg
Start every round with 1000m bike@2kph

Harjoitellaan; Raakatempausta riipusta

WOD

10min AMRAP

8 Raakatempausta riipusta
8 Burpeeta
8 Ilmakyykkyä

4x12 Banded Chest Fly - high to low
4x12 Banded Chest Fly - low to high
4x10 Standing Plate Push Outs w/ 3sec hold arm straight
- Rest 1-1:30 btw sets
- All 4 sets before moving to the next

A: Power clean+ split jerk + double front squat up to heavy x3
B: Power snatch+ snatch balance+ squat snatch up to heavy x3
C: Emom 5’:Triple back squat @75%of back squat

EMOM 36

Minute 1 : 4 Deadlift @ 65 - 75%
Minute 2 : 0:30 Deadhang
Minute 3 : 10 Wallball Shots
Minute 4 : 0:30 Plank Hold
Minute 5 : 10 Wallball Shots
Minute 6 : Rest

Score : Deadlift

5 rounds:
15+15m Filly Carry
- Rest :30
15m Single KB OH Carry L+R
- Rest :30

No foot snatch
5 sets of 3 - built over the 5 sets, no foot snatch really help with bar path

Power clean & push jerk
5 sets of 3 @ 70% of 1RM clean & jerk

Back squats
Temp 5 seconds up 5 seconds down
5 sets of 3 reps @ 55-60% of 1RM back squat

Additional extras
3 sets of 10
Bench press
Close grip press up
Standing bicep curl with barbell