39-36-33-30-27-24-21-18-15-12-9
Air Squats
DB Bench press 2x15kg

Rest day

KIHU:n pikkujoulut

2 Rounds:
75 du
15/12 Calorie Assault Bike
12 Squat Cleans (115/80)

135 min
WU for 15 min
Skill: BMU practice for 30 min
Progressions
BMU 15 x 1 reps

1.Weightlifting

A. Suggested snatch warm up
A. Hang snatch + snatch – 15 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

B. Clean and jerk – not done

2.SPP (Conditioning)

A. 4 minute AMRAP
50 GHD sit ups
Max distance row / 335 m

REST 3 MINUTES

B. 4 minute AMRAP
50 wall balls @ 9/6kg (20/14lbs)
Max distance row / 315 m

REST 3 MINUTES

C. 4 minute AMRAP
50 burpees
Max distance row / 80 m

REST 3 MINUTES

D. 4 minute AMRAP
50 air squats
Max distance row / 580 m

Score. Total distance on the rower = 1310 m

3.Cool down
A. Easy row/bike/jog for 10 minutes (can rotate through these different ones)
B. Lunge Flow

EISB Students, get faster by using this fun athletic drills before your main part of WOD.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/Metcon-comp(12)
4rds
9 push ups
7 pull ups
5 inverted burpees

Finisher
stretch and roll any hotspots(5)
30 leg raises

Rest day

20 minute EMOM
4 burpee pull ups, 6 OH alt weighted lunges 35/25, 8 American KB swings 53/35

2km Bike
1km Row
1km Ski

Tempaus maasta+tempaus riipusta+valakyykky
3x50%
3x60%
3x70%
3X75%
3x3@80%