4 Rounds
Barbell complex
5 back squat
3 push press
5 front squat
(Increase weight each round)
-then-
4 Rounds
Empty BB curls x12
Back rack KB reverse lunges x12
-then-
Burpee pull-ups x10, 8, 6, 4
3x10 hanging knee raises

3 Rounds For Time:
15/12cal Ski
5 Devil's Presses 22,5/15kg
5m HS Walk (unbroken)
Then
Rest 3:00
Repeat

Scale HS walk to 3 Wall Walks

WOD
16 min AMRAP
10/8 cal bike
15 goblet squats 53/35
20 AKBS 53/35

1 min hold x 4

Every minute one Squat clean & Hang clean

5 x 50%
5 x 60%
5 x 70%
5 x 80-90%

Shoulder press
5x@50%
3x@60%
2x@70%
1x@75%
1x@80%
Amrap@85%

Active recovery
60 min swimming

For 20min
1set Kipping Hspu
1set candle stick rolls
Focus on quality

110 min
Warm up + COS 20 min

1.HSW
- Walk to wall 10 x 2 m

2.MU strength
- Top of dip hold: Accumulate 60-90 s -90
- Bottom of dip hold: Accumulate 45-60 s - 60
- Muscle up positional pause drill: 4-5x3-5 - 4x3
- Strict muscle up - 2x1 + 4x2

3.Back squat
3x5 @ 75% effort
- Rest as needed-

4.Aerobic work
30 min of:
90 s erg - assault bike
8+8 Crab reaches
90 s erg
8 Reverse snow angels
90 s erg
8+8 Reverse lunge to knee lift

Karsintaan valmistava treeni:

3x60s on/90s off:
10 box over
10 thruster 30kg

Joka kierroksella 1 kierros+4 boksia

2min lepo

6min STOH 80-90% maksimista

45, 50, 55, 60kg. Kaikki minulle hyviä eli ei ihan pelkkiä push pressejä :D

2min lepo

5min amrap:
3 power clean 40kg
5 ctb
10 DU

4 kierrosta+3+5

Piti tehdä loppuun vielä jotain, mutta enpä jaksanut, koska flunssa.