3 rounds for time:
• 500 m Row
• 5 Power Clean 135/95#
• 5 Front Squats 135/95#
• 15 Bar Over Burpee
• 20 Abmat Sit-ups
Goal: < 15 min.

10 min Alternating EMOM:
• Even min: 2 Shoulder Press
• Odd min: 2 Deadlifts
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Start with 40% of 1RM for each and increase by 10% each round to finish around 80%.
Shoulder Press weights in the comments.

In every 5min x 5 sets
30 DU / 60 SU
20 wall ball
10/10m suitcase carry @32/24kg
5 C2B

AFAP, score is fastest set

STRENGTH

Every 2:00 x 5 sets
3 Paused back squat
-3 Seconds hold at the bottom
-Same weight across

WOD

For time
40/32 Calories on machine
30 Russian kettlebell swing (24/16 kg)
20 Hanging leg raise
10 Burpee box jump (60/50 cm)
20/16 Calories on machine
15 Russian kettlebell swing (24/16 kg)
10 Hanging leg raise
5 Burpee box jump (60/50 cm)

Rx+: @32/24 kg, toes to bar

Time cap: 12 minutes

ACCESSORY

3 sets
20-30 Seconds/side single leg glute bridge iso hold
10/10 Half kneeling banded pallof rotation

5 - 5 - 5 @40-50-60% (+5kg edelliseen)
laske painot: 90% of 1RM

Every 10 minutes for 40 minutes (4 rounds):
15 DB deadlifts 30/20 lb
30 sit ups
40 alternating lunges
60/50 cal row or ski

Strict Press

A) Build To Heavy 1RM (kokeile pr jos lähtee)

*E3MOM

Push Press

• 4x3 (TnG)

*RIR 1, Isompi ku viime vkolla
*E2MOM

Pull Up
4 Sets Of:

• Max Reps Of: Wide Grip Pull Up (RIR 1-2) *rest 30s
• 5-10 Reps Of: Chin Up *rest 3min

Metcon

4 Rounds For Time:

• 20 GHD
• 10 bMU
• 8/8 Pistol Squat

Accessories

4 Rounds For Quality:

• 10-15 Ring Push Up + 30-45s Ring Plank
• 10-15 Banded Face Pull
• 10 Lu Raise (2x Plate)

LÄMMITTELY
Omaan tahtiin / 12min
100m soutu / 4 kcal pyörä
10 x kehonpainokyykky
10 x soutu kuminauhalla
10 x t-asennossa jalan kierrot
5 x lapsen lepoasento + jarruttava punnerrus

VOIMA
3 x 6, 5, 4 maljakyykky kanta korotettuna
3 x 6, 5, 4 penkkipunnerrus tangolla / kpt

EMOM 8
8-12 x suorin jaloin mave kk
20-30s. köydet
8-12 x trx-soutu
30-40s. slam ball paiskaus

Power clean + split jerk 1+1 x6

5 - 5 - 5 @40-50-60%
laske painot: 1RM x 90%