3 Rounds

5-5 x half knee press
10 x double kb suitcase deadlift
14 x jump lunge
1 min front plank

Wod
Amrap 6’
5-5 x clean and push press
8 x goblet squat

2 min rest

Amrap 6’
5-5 x snatch
12 x goblet lunge

2 min rest

Amrap 6’
10 x american swing
10 x air squat

AM: 40 min

Aerobic work
60 s. run/60 s. walk

PM: 120 min

1.WL
A. Every 2 minutes x 4
3 Power snatch from the blocks
x 75-80% / 1-1.5 reps in the tank
- 37.5 37.5 40 40

B. Snatch consistency work
Every 2 minutes x 3
1 Snatch pull + 1 Snatch + 1 Snatch balance x 70-75 %
- 40 40 40

2.Front squat
10 sets of 5 reps @ 70%
- 8 x 5 x 55 kg
Rest 2 minutes between sets

3.CTB
EMOM10:
1) x reps CTB - 8
2) Easy bike

4.Accessory
20 s. on : 20 s. off x 3 rounds:
1) 8 hamstring curls
2) Weighted plank hold - 10 kg

170 min

1.SHPSU
- Abmat + 5 kg plate - 4 x 5 reps

2.MU
- Drills
- 15 x 1

3.Metcon
A. 4 RFT:
18 cal AB
12 double DB PP 2 x 12.5 kg
12 pull up
Rest 2 min between rounds
Times: 3.22, 3.13, 2.56, 2.48

B. EMOM16:
1) 14 cal ski
2) 10 DB snatch 15 kg

4.Strength
3 rounds for quality:
15 Strict (band assisted) pull ups - green band
15 Strict (box assisted) handstand push ups - knees on box
Rest 2 minutes between rounds

80 min
Easy bike

Buy in: 10 min row
100 double-under
20 hang power clean 42,5/30kg
80 air squat
20 power snatch 42,5/30kg
60 sit-up
20 overhead squat 42,5/30kg
40 push-up
20 thruster 42,5/30kg
20 pull-up
100 double-under
Cash out: 10 min row

Bike

8 x 1500m. Rest 0:45

Score : Avg Pace

Vinopenkki käsipainoilla 5x20-30

Kyykky 3x10x60%

Takaolkapää-soutu 3x30

Ojentajat kumpparillä yhdellä kädellä 5x15 / käsi

SitUps 100 toistoa AFAP

90 min

Conditioning
A. 4 RFT:
24 wall ball
12 CTB
6 devil's press 2 x 15 kg
40 DU
Rest 2 min b.r.

Times: 4.11, 3.58, 3.58, 3.52

B. FT:
21 - 15 - 9
KB snatch 16 kg
Cal row
Time: 6.21

C. EMOM16:
1) 8 BBJO
2) 8 cal echo bike

Rest day, sick

Rest day, sick