A: Back squat 3x5
B: snatch pull 4x2
C: Knee extensions 3set
D: Seated leg curls 1set

2 rounds
1:30 cardio machine (easy/mod pace)
30-50 single unders
10+10 upright row @ 7,5-10/10-12.5kg db
10+10 half kneeling press
10 scap pull ups
3-5 burpee pull up
:30 HS HOLD

WOD Prep
test fast singles on pull up bar, 3-5 reps in. then test 1 set of 3-5 reps
in a row and see how it feels to do. We want to find best way to keep
going on on strict pull ups as fast as possible.
Test Strict and Kipping HSPU ready 3-5 reps of both styles at least.

3 rounds:
10 pistols alternating
6+6 kb snatch 24 kg
20 m waiters walk 20 kg

30min amrap:

• 20cal BikeErg
• 10 swingi (amer.)
• 15cal SkiErg
• 5/5 kahvakuulatempaus

Kuulan paino kommenttiin.

Foue sets of three reps of kettlebell clean and jerks with KBs in both hands. Mark single KB weight.

30 min row

maximi mave rästi

5 rounds of the triplet
5 each side rotating from ground to overhead away from the body using the landmine
5 each leg, Bulgarian split squat with dumbells
8 weighted lower back extensions

2-3 Sets
8 Tall Kneeling KB Press (alternating one arm at a time - 4/arm)
8 Tall Kneeling KB Push Press
12 Landmine Oblique Twist

First time back since the 9,000 rep adventure of November. I will be concentrating on main lifts and starting slowly to add weight. Crisp movements and getting my body used to that again.
I started messing around with the bar with doing the following movements:
Power Cleans, press, push press, push jerk, and then I was doing sets of 8-10 front squats.
My wrists were hurting quite a bit. Not used to that ROM or weight in that position.
bar (45), 65, 95, 115, 135 x 4
Good overall.
I was tightening up in back and shoulders of course. I did stretch out quite a bit and was tight all over.
Good 1st day back to normal CF stuff.