LEPO

Alkulämppä leikki
Mustekala

Mobility

Maastaveto
4x6

WOD
3x 2min ON 2min OFF
8 KK-heilautus
4+4 Askelkyykky
8 Seinäpallo
8 Istumaannousu

*Jatka siitä mihin jäit

6 x e90s: 1 tempo* clean + 1 split jerk @ build up to heavy

-> *tempo: 2s pysäytys lattianrajassa ja 2s pysäytys polven alla

A,
Clean & Jerk 1x1

Use the heaviest weight you can for the set.
Find a heavy single for the day within 20 min.

B,
3x [ 1 Tall Clean + 1 Push Press ]
3x [ 1 Tall Clean + 1 Push Press ]
3x [ 1 Tall Clean + 1 Push Press ]
3x [ 1 Tall Clean + 1 Push Press ]
3x [ 1 Tall Clean + 1 Push Press ]

Use the heaviest weight you can for each set.
Rest as needed between sets.
Find a heayv set of 3 within 5 sets.

Try to improve weight from last week.

C,
Teams of 2 - for time:
Farmers Carry, 24/16kg 800 m
60 Shoulder-to-Overheads, 70/47kg
400 Double Unders
20 Strict Handstand Push-ups
Accumulate the following in any order.

Complete in teams of 2.

Partners work together and share the work. Both can work at the same time.

Goal: Sub 22 min

D,
3 rounds for quality of:
Wall Sit, 20 secs
Back Rack Hold, pick load, 20 secs
Barbell Row Hold, pick load, 20 secs
Rest 1 min

Back Rack Hold- 1RM Back Squat weight
Barbell Row Hold- curl grip; moderate

Front squat 3 RM

EMOM 15
1.10-15 cal erg
2. 6-10 burpee box jump over
3. 10-15 Wall ball

3:00 BikeErg @ easy
2:00 SkiErg / 2:00 BikeErg @ moderate
1:00 SkiErg @ moderate hard
+
1-2 rounds
4 Inchworms
4 Jefferson curls
8 Goblet squats (slow tempo)
4/side Bottom-up KB presses
8 Handstand shrugs
+
Build to workout weight for DB thrusters and devils presses
* Between sets: Speed rope skips
+
1-2 Rounds @ workout weight
25 Double-unders
5 DB thrusters / DB devils presses
10 (cal) SkiErg
20/15 (cal) BikeErg

1 x 4 (60%)
1 x 4 (70%)
1 x 4 (80%)
1 x 3 (90%)
2 x 4 (90%)

Percentage from 1RM

Skill Work
Pre-workout
EMOM 10:
Build to a heavy complex:
1 snatch grip deadlift
1 snatch pull
1 snatch
1 overhead squat

rx
For time:
100 AbMat sit-ups
50 overhead squats (47/70 kg)

intermediate
For time:
100 AbMat sit-ups
50 overhead squats (34/52 kg)

beginner
For time:
50 AbMat sit-ups
25 overhead squats (15/20 kg)

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks 
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement