Strength

Press

2-2-2-2-2-2-max reps 70%

linear progression

Press 3 * 5 (+2.5kg)
Squat 3 * 5 (2.5kg)

WOD

In Pairs for time:

12-8-6-4-2

Synchro pull-ups
Synchro burpees

Scalings:

Porch Dawgs

12-8-6-4-2

Synchro jumping pull-ups
Synchro burpees

Puppies

Synchro slam ball
Synchro burpees

strenght
Squat program day 1

conditioning:
21 power clean
100 metres weighted run
50 sit ups
15 power clean
100 metres weighted tun
40 sit ups
9 power clean
100 metres weighted run
30 sit ups

500m row

30 Swings (24/16)
20 Lunges
10 Pull Ups

500m Row

30 Swings
20 Lunges
10 Pull Ups

500m Row

Thruster

6min x 5 @ 70%
6min x 3 @ 80%
3min x 1 @ 90%

Toisto Harjoite

1. 4+4 Takakyykky + niskan takaa vauhtipunnerrus
2. 4+4 Etukyykky + vauhtipunnerrus
3. 4+4 Tempaus nivusista + valakyykky
4. 4+4 RV nivusista + etukyykky 4+4
5. 4+4 RV nivusista + raakatyöntö 4+4
   
6. 4+4 RV nivusista + työntö vasen+ oikea 4+2+2
7. 4+4 RV polven yläpuolelta + etukyykky +työntö 2+2+4
   
8. 4+4 Valakyykky + niskan takaa punnerrus kyykyssä tempausote
9. 4+4 RV nivusista +polven yläpuolelta + työntö 2+2+4
   
10. 4+4 RV nivusista + polven yläpuolelta + työntö 2+2+4

7RM OH SQUAT

2 rounds
1 min jog/light run
1 min row
1 min ski
1 min bike erg
first round easy , second easy/moderate. rest 10-20 sec bwn movements. when done on first round do some dynamic
streching before going next round. Same thing after second warm up round.
then
60m run at workout pace
100m row
100m ski

Shoulders

Every 6 minutes x 3 sets

400/300m row/ski or 800/600m bike
60m farmer carry@2x32/24 kg
20m medball walking lunge@9/6 kg

-rest 3 minutes-

Every 6 minutes x 3 sets

400/300m row/ski or 800/600m bike
60m sandbag carry@45/30 kg
20 wall ball@9/6 kg

Joka alkava 2 min x 7

7 leukaa, 7 valakyykkyä AHAP