WOD
50x KB/DB deadlift
50x sit up
50x box step up
50x KB/DB thruster

20 Cal row
5+5 Single arm KB press
15 Cal row
10 Goblet squats (slow
tempo!)
10 Cal row
10 Burpees over rower

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2x10 Down dog to cobra

130 min

1.Strength

A. Shoulder press
- 4x8x30

B. Strict pull ups
- 4x10

C. 4 sets:
8 cable row - 45
8 bench press - 37.5

D. 3 sets:
12 high cable row - 17.5 17.5 20
12 incline DB press - 2x10
10 sa. DB row - 17.5

E. 3 sets:
12 side lat raise bench - 4 4 5
12 high cable face pull - 17.5
12 bicep curls - 14

F. 3 sets:
12 side lat raise - 6
8+8 bicep curls - 9

2.Metcon
2 sets:
9 x 30 s. on : 15 s. off
Xebex airbike
R. 2 min between sets
1: 79 cal
2: 82 cal

3 rounds
5 weighted pull ups 10kg/5kg
5 weighted dips 10kg/5kg
10 back squats 100kg/75kg
3 jerks 100kg/75kg

6 - 8 Sets :

1 x Squat Clean + Front Squat + Split Jerk @ 75% - 90%

1a) front squat 3x1x95%
1b) single leg box jump 3x(4+4)

AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

Otm7 10 reps

Karjalan Kimppa
Sali kiinni

A: Doubles pause squat snatch @modarate weight
B: Squat clean + 3 front squat + split jerk
C: Clean pull @110% of max squat clean