A) Push
4-5 rounds
1x Squat clean
2x Front squat
5x push press
Between sets:
10x KB Lunges
10x Toes to bar/ Knees to chest

B) Intervals
4x5min
12 syncro wall ball
12 ygig burpee box over
12 syncro OH KB swing
12 ygig burpee box over
12 syncro plate gtoh

new round every 5min
Time cap for 1 round 4min

500m ski
the 3 rnds of
7 scap push up
14 band pull appart
20s. wall facing Hs hold

---

5 deficit kHSPU
+
10 deficit push ups
- rest as needed
- use 2x25kg plates to create the deficit HSPU
- use 2x 25 kg plates to create the deficit push up

Hang clean pull 5x5 reps

Warm-up:

3x
15/12 Calories row/bike
5 No contact muscle snatches
5 Behind the neck shoulder press.
5 Overhead squats
3-5 Tall box jumps
3 No feet snatch balances
3 Slow snatches"

A) Snatch

Build up to a heavy, but fast snatch single in 10:00 minutes.
Then 3 sets of 1 @ 95%

B) Clean and jerks

Build up to a heavy, but fast clean and jerk single in 10:00 minutes.
Then 3 sets of 1 clean & jerk @ 95% of 1RM"

C) Bonus

3-5x

10 Monster walk forward
10 Monster walk backwards
10+10 Plank with lateral band row
5-8/Side seated 1-arm dumbbell shoulder press
:30s hollow hold

(Optional) Saturday-funday-extra:

Every minute on the minute for 28:00 minutes:
15/11 Calories bike erg
5 Clean and jerks @ 60% (of C&J 1RM) (:30s)
15/12 Calories row erg (:45s)
Rest

Aikaa vastaan:

1000m run
100 air squats
80 kb swings 24/16
60 push-ups
40 pull-ups
20 weighted box step overs, 24/16 KB

16 min AMRAP
Buy in ski 50/ 35 cal
Dip x 4 / or box dip x 4
Pull up x 4/ or ring row x 4

For Time:

9-6-3 Deficit Handstand Push Ups
30-20-10m Front Rack Walking Lunge

Deficit 23/15cm
Lunge 60/45kg

CAP 15

Voima
E3MOM, 4 rounds
6-10 strict pull up
-matala tanko

WOD
3 rounds 40s work/20s rest
farmers walk w/2kb's
Box step up
bent over row (barbell)
ski

Emom 12

Odd: 4–10 strict pull up,
Even: 4–10 HSPU / RING DIP / PUSH UP,

Make it harder in some way than last week. Add reps from the last week or go with a bigger deficit / thinner band.

Still, easier scaling than in the 5rm progression. For example, use a thicker band or go without extra weight.

3 rounds, supersets

• 8–12 dumbbell shoulder press
• 8–12 ring row

90 s rest between sets

Choose a weight that you can hold for all sets, but the last reps should be quite hard. Adjust your ring height so you can hold at least 8 reps in all sets.

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds of :
1:00 row@easy/mod pace
1:00 ski erg @easy/mod pace
50 single unders
10 wall squats
10 ring row
:30 HS HOLD
then
1 round with barbell
7 front squats + 7 ohs + 7 thrusters and 15 double unders
1 round

4 front squat + 4 ohs + 4 thrusters @wod weight and 15 double unders