A,
Explosive Strength:
5-4-3-2-1 Box Jump (build up ..as high as possible each sets)
Single Leg Broad Jumps 10m/leg

B,
Strength:
3-4 sets:
KB Single Leg Deadlift 12/12-10/10-8/8-6/6
(ascending weight)
Single Leg Box Squat or Pistol Squat 6/6 @bw or light KB

C, WOD: AMRAP 8 MINS
40 Partner Medball Sit Hold with Twist
250 m Bike (YGIG)
40 Partner Medball Squat Pass
500 m Bike
40 Partner Medball Russian Twist
750 m Bike

*Bike +250 m

10-8-6-4-2 reps:
• Dumbbell Bench Press AHAP
• Ring Rows w/ heels on box
• Incline Dumbbell Flys LW
• Incline Reverse Flys LW
Rest 2 min between sets. No rest between movements. AHAP = As Heavy As Possible. LW = Lightweight.
Bench Press weight in results.

Week 1/16: Inverted Juggernaut Method
- 9 sets of 5 reps at 60% NT1RM
- 1 set of 5+ reps at 60% NT1RM (not to failure)

For time

10 rounds of:

12 cal row
9 burpees
6 sandbag ground to shoulder.
Mandatory Rest 90sec

Sandbag @ 60/40kg

00:00-15_00 warmup
TARGET: ankles, wrists, rotations, balance, move sideways/backwards/rotating

15:00-25:00
10 Jefferson curl + squat
10 Deep squat + back fleaxion and extension with DB
5+5 Split stance thoracic rotation

25:00-40:00
10+10 Hip external rotation
10-20 Banded hipflexors + hollow hold
5+5 Cossack squat into knee tap
10-20 Tibia raise

40:00-55:00
5+5 Feet supported shoulder circles
10+10 Shoulder extension from box
10 Shoulder external rotation (wall slide) with band
45sec Single arm dead hang (alternating)

55:00-60:00
30s Quadruped neck extension and rotation
10+10+10 Neck side lifts + neck abs

Split Jerk 2x3 + 4x2

Every 2min x5
18cal row
6-10 hspu

Tempausta lantiolta 27kg saakka OTM 2reps

Tempaus polven alla paussilla 1-2reps
25,29,30,32,34,36,38

Rive polven alla paussilla +työntö
30,35,40,45,45,45,49,49

+sally +vatsaselkäjumps

In Teams of 2- for time- I go U Go

3 rounds of
30 T2B
40 Wall Ball
30 Double KB/DB Push Press @24/16

70 Cal Row/Ski/Bike

2 rounds of
30 T2B
40 Wall Ball
30 Double KB/DB Dead Power Clean @24/16

70 cal Row/Ski/Bike

1 rounds of
30 T2B
40 Wall Ball
30 Double KB/DB FSQ @24/16

Tc:40’

Alternate B1/B2

B1. Incline bench press – 4 x 5-7 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Strict ring pull up – 4 x 5-7 @ RPE 8 (2 RIR), rest 2:00 before B1