Pre WOD

75%, 5 reps 275lb
80%, 5 reps 295lb
85%, 5 reps 310lb

Then 5x3 ring dips

WOD:
3 RFT 12min cap
50 DUs (400m run if you can't do DU's, or 25 DU's and 200m run)
21 burpees
12 T2B

Total 105 min

A.
Olympics, Jyrkin tunti
Hyvän rinnallevedon elementit
1. Maastaveto + veto polven yläpuolelle x 2 + työntöveto
40, 40, 40, 45, 45, 50
2. Työntöveto x 3
50, 50, 50, 60, 60
3. Työntöveto + rinnalleveto + työntö
25, 25, 30, 30, 35, 35, 40, 45
4. Rinnalleveto + työntö samalla vauhdilla
25, 25, 25, 30, 30, 35, 35, 40, 42.5
5. Kyykkyhypyt boksille 20" keppi niskassa

B.
Skillwork: BMU practice for 15min, 7 sets, best green band :(

C.
Mobility work for 15 min

Total 105 min

3 sets of:
Row 200m
10 wall ball
10 T2B

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 65, 75, 85, 90, 90

B.
Five sets of:
Snatch Pull + Hang Snatch + Snatch
Rest as needed
Build to today’s heaviest set.

C.
Every two minutes, for 10 minutes (5 sets):
Overhead Walking Lunges x 16 steps
Use the heaviest load you believe you can handle for all five sets.
30 kg

D.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011 6 reps
> vaihdettu takareisiliike boksien välissä 16 reps, 16 reps
Rest as needed
Weighted Plank Holds x 60 seconds
10 kg 15 kg 17.5 kg
Rest as needed

Total 75 min

Row for 5 min, 300 m run, 10 ring row, 10 push ups

B.
“Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Result: 10.27, 3.14 + 3.28 + 3.44
Avg/max HR 184/193

Rest until the running clock reaches 15:00, and then…

For time:
Run 1200 Meters > row
63 Kettlebell Swings
36 Pull-Ups
Result: 16.45
10.27 + 16.45 = 27.12
Score both times, and then the total time, e.g., 7:12 + 6:58 = 14:10

C.
Complete as many rounds and reps as possible in 15 minutes of:
Row 1000 Meters
100 Double-Unders
Result: 2 rounds + 415 m row
Avg/max HR 173/184

D.
1000 m row

EMT Q1
Description:
Do as many reps as possible in 10 minutes from the following exercises
10 burpee
2 Clean
10 burpee
4 Clean
10 burpee
6 Clean
10 burpee
8 Clean
10 burpee
10 clean
10 burpee
In the remaining time amrap clean

Total 105 min

2 sets of:
10 box jump, 10 wall ball, 10 T2B, 10 lunges

Skillwork: BMU practice for 15 min, 7 sets, best yellow band

A.
Every minute, on the minute, for 6 minutes:
Full + Quarter Front Squat
Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

B.
Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch
> Jyrkin tunti
1. Muscle snatch + overhead squat
3x20 3x20 3x33.5
2. Snatch pull to knee + Snatch with no foot movement
3x20 2x25 2x27.5 2x30
3. Jumping clean pull + clean + split jerk
25 25 30 35 40 45

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ same load you used last Monday

D.
Three rounds for time of:
20 Overhead Walking Lunges (95/65 lbs) 30 kg
15 Pull-Ups
Results: 2.42, 3.57, 4.01 = 10.41
Avg/max HR 177/190

Total 105 min

5 min of assault bike

A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps > 2 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters > 5 HSPU 1 abmat
Minute 3 – Unbroken Double-Unders x 50 reps > 50, 50, 50, 50

B.
Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Goal is to use heaviest 2-3 loads from last week for all 8 sets.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.

D.
Five sets for times of:
Run 400 Meters > 300 meters
5 Ground to Overhead (185/135 lbs) = 61 kg > 45 kg
5 Bar Muscle-Ups > 5 strict pull ups
10 Strict Handstand Push-Ups > seated DB press
25 lb, 25 lb, 25 lb, 8 kg KB, 8 kg KB
Rest 2 minutes
Results: 5.40, 5.39, 6.15, 4.30, 4.10
Avg/max HR 161/187

E.
1000 m row

F.
25 ring dips

Total 105 min

Assault bike for 5 min

Skillwork: BMU practice for 20 min, 8 sets, best blue band :(

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 65, 75, 85, 90, 90+

B.
Every minute, on the minute, for 15 minutes:
Snatch x 2 reps
(reset before each rep)

C.
Every two minutes, for 10 minutes (5 sets):
Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)
45, 50, 50, 52.5, 55

D.
Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 3111
50 kg, 50 kg, 50 kg
Rest as needed
Stationary Dips x 30 reps > 8, 8, 8
Rest as needed

E.
3 min of assault bike

Team of 3 ( i go you go)

12’ AMRAP
10 BBJO
10 T2B
10 Pull Ups
rest 1’

5’ to find 1 RM of Complex (athlete A,athlete B, athlete C)
1 Cluster + 2 Alt Step Lunges
rest 1’

12’ AMRAP
20 Wall Ball
20 pistol squat
20 Push Ups
rest 1'

Time Cap 6’
1200mt Run (i go you go)

On the 2:30 x 6 sets:

Set 1 : 5 Reps @ 65%
Set 2 : 3 Reps @ 68%
Set 3 : 1 Rep @ 70%
Set 4 : 5 Reps @ 68%
Set 5 : 3 Reps @ 70%
Set 6 : 1 Rep @ 73%