Lämmöt

Vauhditon pituushyppy

Istumaannousut 60s

Punnerrukset 60s

Skill: T2B

Wod: 100 wall ball@9/6*
Start with 5 burpees and every minute perform 5 burpees untill you reach 100 wall ball

Wod: sprint Wod! Aim to accumulate 100 reps as fast as possible.

AMRAP30 in groups of 3, YGIG, divide anyhow:
90 / 75 cal row
90 box get up (60/50)
90 russian twist
90 / 75 cal bike erg / air bike / ski erg
90 goblet squat
90 mountain climber (1 rep = both legs)

Target: RPE 7-8.

Find 7x heavy cleans in 6min. Talvikarkelo 3. laji Kolistelu.

FOR TIME

50 cals Row (both)
50 Pullups
50 BBJO
50 T2B
50 Lunges w. 30kg DB on Shoulder
50 S2O w. 30 kg DB
50 Lunges w. 30kg DB on Shoulder
50 T2B
50 BBJO
50 Pullups
50 Cals Row (Both))

5x supersets
-8 shoulder press
-12 wall ball 7-8kg/ 5-6kg

*build to heavy shoulder press
*2min rest
*mark the shoulder presses weights on result

Skill: HSPU

Wod: Emom 4rds (16 mins)
1: 5 RMU
2: 10 SDHP@50/35
3: 10 Pistols
4: 10 Hang sq clean@50/35

Skill: a chance to follow some new progressions.

Wod: try to keep reps and intensity high

Amrap 16
12-9-6
Power snatch 40kg
Ogni fine serie 6 lateral
9-6-3
Power snatch 45kg
Ogni fine serie 6 lateral
3-6-9.........ladder +3 fino alla fine del tempo
Power snatch 50kg
Ogni fine serie 6 lateral

Strength: pull ups-
5 mins to find a max set of unbroken strict pull ups
Or max effort isometric hold
make you sure you write this down as this will form your pull up programme

Wod:
3 min Me cal bike
1 mi rest
3 min Me T2B
1 min rest
3 min Me cal row
1 min rest
3 min Me HSPU
1 min rest
3 min Me cal ski
1 min rest
3 min Me BBJO@24/20”
1 min rest

Wod: these are ME rounds go hard and fast , give it everything you can. Use the 1 minute to record score and take on water.

4 Rounds for time:
10 Thruster @43/30 kg
8 Chest to Bar Pull Ups

• Rest 1 min in between sets

Time Cap: 15 min.