Warm up(10)
3rds
10 plyo jumps
10 heel grab
10 single leg deadlift

WRK(30)
WRK 5:00 REST 1:00 x5
5 upright rows/ring rows/pull ups
5 burpees
5 squat press-
squat tempo two sec down-three sec hold-two sec up
press tempo-two sec up-three sec hold-two sec down
25 jump rope

Finisher
50 round the world(abs)
1:00 samson

Push Press 4-6-8-10 reps

Conditioning :
AMRAP 30 with a partner:
Buy in: 400 Meter Partner Buddy Carry (split as needed)
Then,
With remaining time AMRAP:
400 Meter Row
30 Wallballs
20 Toes to Bar
10 Burpees over the rower

One person works. Split as desired.
Burpee Option: regular burpee.

1000m row sub 2400m bike

3 rounds
30 DB snatch 50/35
30 sit ups
30 strict press 65/45

1000m row

“Evil Cindy” in teams of 2

AMRAP 12 mins
5 C2b/ strict Pull up
10 kipping HSPU/ push up
15 wallball@9/6kg

Other person double KB farmer hold @24/16kg

2 mins REST

AMRAP 10 mins
5 burpee to plate
10 box jump
@60/50cm
15 double under

Other person double KB front rack hold
@24/16kg

2 mins REST

AMRAP 8 mins
5 wall walk
10 Jumping pull up
15 Jumping lunges

Other person double KB overhead hold@24/16kg

If You put down the KBs, the partner must stop as well!

Clean & Jerk technique

5 x 3-position clean

5×1 clean + 3 split jerk

Push: (Strict) HSPU / RING DIP / PUSH UP

• 7 x 20 s on / 60 s off, Amrap of (Strict) HSPU / RING DIP / PUSH UP

• 4 x 8–12 strict press with a barbell, 60 s rest between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

Pull: (Weighted) strict pull up / banded pull up

• Strict pull up
  5, 4, 4, 3, 3 reps with the same weight as in the 5rm on the first week, 3min rest between sets

• 4 x 8–12 wide grip strict pull-up with a band, rest 60 s between sets. Use a strong enough band so you can do at least 8 reps. You can add more bands later on the sets if it gets too hard.

E2MOM x8
Squat Snatch
4-4-3-3-3-2-2-2
55-80% 1 RM
-> Aloitus 55% ja nostot jokaiselle sarjalle jos mahdollista

Harjoittele

rullaa kyykkyyn (candlestick)
rullaa pistoolikyykkyyn

Pistoolikyykkypito - 5 x 10 sek / jalka + 10 jalan nostoa pistoolissa

WOD
2 min max toistot naruhyppy tai pingviinihyppy
1 min lepo
2 min max toistot 3 mittarimatoa + 3 PEP
1 min lepo
2 min max toistot 7 ilmakyykky + polvet rintaan hyppy + 7 linkkari

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15min AMRAP

20 Pistol squats
10 Strict HSPU
20 V-ups

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WARM-UP:

2-3 Rounds

10 Narrow stance squats
10 Leg lift pistol squat
10 Push-ups
10-20sec Handstand hold

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