Row (250 m)

Result: 00:45

Result: 250

"DeadLift
1x1
(90%)" 10 s.

Thrusters X 5 @ 35kg
Pistols X 5 (each leg)
X 5

Metcon:
Deadlift X 15 @ 60kg
Barbell Burpies X 10 (5 times each side of barbell)
X 5
Done: 5:15

Bridge Tabata

"Omatoiminen WOD"

A.
Run 400m (easy)
10-15 Air squat
10-15 Sit up
10-15 Push up
10-15 Ring row
Run 400m (hard)

Mobility:
Squat / overhead

Technique/warm up:
DL / FS / Push press/Push jerk

B.
Run 800m
50 DL
Run 800m
40 Front squat
Run 800m
30 STOH
(rx: 60/40)

C.
Cool down:
Easy run/walk 400m
Foam rolling

"Omatoiminen WOD"

A.
Easy row 3-5min.

3 rds:
5 Snatch grip DL
5 Muscle snatch
5 Ohs
5 Press behind neck

3-position snatch

B.1.
Power snatch: 3+3+2+2+1+1

B.2.
OHS: 5-4-3-2-1

B.3.
3 rds:
Bench press: x8-12
Db/Kb Bent over row: x8-12/hand
Weighted Sit up: x8-12

C.
Foam rolling

"Omatoiminen WOD"

A.
Row
500m easy
300 hard
100m fast

Mobility:
Glutes / hamstrings

B.
10 rds:
Row 500m / rest 1min
(pace: 5k avq - 2-3s.)

C.
Easy row 3-5min
Foam rolling

Find 1RM power snatch

15' Find your 3RM clean

for time:
75 SQUAT CLEAN THRUSTERS

Then, depending on your weaknesses, choose TWO of the following:

4-5a. Met-Con
21-18-15-12-9-6-3
Assault Bike calories
Deadlift 155/105lbs

4-5b. Bitch Work
Row 750m
Rest 1 minute
1 Mile Assault Bike
Rest 1 minute
Row 500m
Rest 30 seconds
.5 Mile Assault Bike
Rest 30 seconds
Row 250m

4-5c. Strength
Touch and go deadlift 1×5 @90% of the 5RM you found last week.
Yes, it’s only one set. Warming up should be light triples, moderate doubles, and a few heavy singles leading up to your one set. The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts.

4-5d. Accessory/Gymnastics
8 Rounds
5 Unbroken muscle-up +1’s (two dips)
Rest as needed

Front Squat

1x6 (60%)
1x6 (65%)
1x5 (70%)
1x3 (75%)