EMOM 12
10 Target Burpees
20 Air Squats
15 Push-Ups

-- REST 3 min --

EMOM 12 *
Row for cals
Ski for Cals
Bike for Cals
*) Done as 40s on/20s off

-- REST 3 min --

EMOM 12
20 Reverse Lunges
25 Sit Ups
15 Box Jumps

Pre-WOD:
-Work up to a heavy single rep of Shoulder to Overhead

WOD - 20 minutes
- 1st minute: 10 Push Press (#95/65)
- 2nd minute: 10 KB Swings (#53/35)
(rest for remainder of time in each set)

100 Push Press (95#)
150 KB Swings (53#)

WU for 15 min

1.Weightlifting
A. Suggested snatch W/U
Main set
A. Power snatch + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
3x35 3x37.5 3xs40 3x42.5 3x45
Power snatch PR! :)

B. Clean and jerk – build to a heavy set of 1 clean and 2 jerks (1+2) for the day
25 35 45 52.5 60 2. j x.

2.Strength

Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a second set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)

A. Back squat, tempo free
A1. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B1
A2. 2 x 3 @ 87.5-92.5%, rest 2 minutes before B2
A3. 2 x 2 @ 92.5-97.5%, rest 2 minutes before B3
Note. For the 1st wave choose a load that allows you to do 2 more reps than the set requires (eg. 6, 5, 4 reps). For the 2nd wave aim to match or beat your 1st wave.

B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA) – aim to beat week 2 results, tempo free)
B1. 2 x 4, rest 1 minute before C1 / 2x4x7.5 kg
B2. 2 x 3, rest 1 minute before C2 / 2x3x10 kg
B3. 2 x 2, rest 1 minute before C3 / 2x10 2x12.5 kg

C. Strict (deficit) HSPU
C1. 2 x 4, rest 2 minutes before A2 / abmat + 15 kg, abmat + 10 kg plate
C2. 2 x 3, rest 2 minutes before A3 / abmat + 10 kg plate
C3. 2 x 2, rest 2 minutes before A1 / abmat + 5 kg, abmat + 10 kg plate
*Plate under abmat

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Pull

1/4 Mile Run

20 Min Amrap
Even: Weighted Knee to Chest Bar Pull-up, Ring Pull-up, Fat Bar Pull-up
Odd: Rack Pull, 3 X Shrugs

50 Banded Pull Ups
50 Inverted Row
50 Knee to Chest

1/4 Mile Run

3 kierrosta

1 min max cal assaultbike
1 min lepo
1 min max cal soutu
1 min lepo
1 min max wallball
1 min lepo

Pre-WOD
5X3 Bench (185#,195#,205#,205#,205#)

WOD: On the Minute, every minute (max 10 minutes)

-Death by Double Unders
(Increase by 5 every minute)

-Death by Sit Ups
(increase by 5 every minute / increase by 3 w/ GHD)

Post:
Mobility/Stretch

Round of 25 for DU's. Yeah, I know, sucks ... but for someone just getting DU's and arthritic feet, happy to progress. Gonna get there! No excuses ... get better.
Round of 21 for sit ups using GHD machine. Finished right at 3,2,1 ... did not make round of 24. Finished off with a 1000M Row to recover.

20 min AMRAP of:
20 x sit-up
10 x muscle-up/C2B
20 x sumo deadlift high pull 40 kg.
30 x calorie Assault bike
20 x wall ball

10 rounds performed in ascending reps (1, 2, 3, 4, 5, 6, 7, 8, 9, 10) of:
bench press 80kg.
front squat 105kg.

3 Sets
5 Kettlebell Bottom Up Press
5 Kettlebell Bottom Up Rack Reverse Lunge
20m Kettlebell Bottom Up Rack carry
rest as needed

5 kierrosta aikaa vastaan

10 burpee pull up
10 m käsilläkävely tai yritystä
10+10 käsipainotempausta vuorokäsin (25/35 kg)