Metcon

15min C2 Bike (PK-VK)
On 3,6,9 and 12 complete:

• 10 C2B
• 10 Push Up
• 15 V-Up

+

15min C2 Bike (PK-VK)
On 3,6,9 and 12 complete

• 15m HSW (7.5m+7.5m)
• 15 T2B
• 4 Wall Walk

*pyörässä semmonen PK-VK kynnysvauhti.

Deadlift 5x5

For time :

15-12-9
Thruster 60/42,5kg
Bar Facing Burpees

Rest 2 minutes

9-6-3
Snatch 60/42,5kg
Strict HSPU

Rest 2 minutes

21-15-9
Power Clean 60/42,5kg
Pull-Ups

Target <- 12:00 CAP 16:00

Bench Press
• 7 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 1 rep at 100% of 1RM

4 Rounds
750m Row
25m Sledge push (90kg + Sled)
10 Strict press @40kg

4 Rounds
750m Ski erg
25m Sandbag Lunges @22.5kg
15 Clean (hang) @40kg

4 Rounds
25cal Air bike
12 Pull up
10 Burpees

4 Rounds 40"sec ON / 20"sec OFF

Treenaaja

1) Row
2) KB swings
3) Wall walks

Kuntoilija

1) Row
2) KB Swings
3) Half way Wall walks

Try to keep same number of reps on each station every round.

Gymnastics for quality
30min

BEGINNER
Wall kickup & handstand

INTERMEDIATE
Handstand push-up & cycling

ADVANCE
1x1m free handstand push-ups

WOD
AMRAP 9
YGIG

3 Burpee box jumps over
6 HSPU

Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) BikeErg
2) SkiErg
+
2-3 Rounds
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
10 Goblet squats
+
2 rounds
5 Rope climb pull-ups
5 Burpees
30 Speed rope skips
10m Seal walk
+
Practice a few wall walks and rope climbs
+
Once through
30 Double-unders
3 Wall walks
6 Box jump overs
1 Rope climb
12 Wall balls
15 (cal) SkiErg

You go, I go – 0:30 work / 0:30 rest

20 min
Ski (0:30)
KB Swing (US) 24/20kg (0:30)

2 min Rest

20 min
Assault Bike (0:30)
Burpees (0:30)

2 min Rest

20 min
Row (0:30)
T2B (0:30)

2 min Rest

20 min
Skillmill Run (0:30)
Sandbag Hold (70/50kg) (0:30)

Keep all machines at Zone 2 heart rate. Perform the paired movement continuously.

CHEST TO BAR
4x every 2:30 min
3 behind the neck pull up + 2 wide grip chest to bar pull up + 4 normal c2b