Death by strict dip

Do 1 rep on the first minute, two on the second etc. until you cannot finish the set within the minute.

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

40cal row
20 box over burpees
40 db snatch, 22,5kg
20 pull ups
40 db snatch, 22,5kg
20 box ovet burpees
40cal row
TC: 20min

A)
2 min on, 0,5 min off

Run
Ski
Sled push
Row
FC
Run
Ski
Lunges
Row
BBJ
Airbike
Wallball

B) Amrap 4 min

10xpush up, 10x sit up

10x hoverstep, 10x Back extension

10x static squat + arm raise, 10+10 hip bridge

Strict press

18-24 @ 78-84%, rest 3:00 between sets

– IF you did the session last week, add load as per instructions (see below)
– Otherwise, choose a starting weight within % range that you think you could do 6 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 18-24 reps with target weight in as few sets as possible.

Jerk

A) E90SEC (as warmup) (build up to starting weight for part B)

• 1 Push Press + 1 Push Jerk + 1 Split Jerk

B) E90SEC X5 (not super heavy, focus on catch position)

• 2 Split Jerk (2s pause in catch)

C) E2MOM Till days heavy

• 1 Split Jerk

Push & Pull

EMOM 16:

1-2: 10/8/6/4 Bench Press (increase weight each round)
3: 1 Legless RC + 2 RC
4: 45s Row (PK+)

*ei korkeita sykkeitä, keskity enemmän laatuun

Metcon

A) 4xE3MOM

• 5 Devils press (2x35lbs)
• 30 DU
• 10m HSW (5+5m)

-Rest 5min-

B) 4xE3MOM

• 4 Wall Walk
• 15 T2B
• 5-8 bMU

Voima
E3MOM, 4 rds
Shoulder press (tanko) 8-10

WOD
For time, with partner
You go, I go
Ergo 50cal
Air squat x 50
2kb push press x50
slam ball x50

LÄMMITTELY
Amrap 10min
10 kyykky + polven avaus
10 rengassoutu
20-30s. roikunta
5 + 5 yhden jalan lantionnosto

VOIMA
3 x 6/jalka askelkyykky paikallaan
3 x 8/käsi kulmasoutu kp

CORE CIRCUIT
2-3 x 60s./20s.
1. KK kädessä polvennostot
2. Supermies
3. Kylkilankussa rotaatio oik.
4. Kylkilankussa rotaatio vas.

Teams of 2

Every 11 mins x 3 sets
10-10 goblet KB box step up @50cm, 24/16kg
10-10 alt. Single arm KB devil’s press
50/40 Cal row (Split anyhow)
10-10 alt. Single arm KB devil’s press
10-10 goblet KB box step up @50cm, 24/16kg

Remaining time is rest!

Maastaveto 2x2x87,5%

Sumo high pull 4x10

Jefferson Curl 5x8-15
-varovasti kuormaa lisäten