Wod
50/40 cal row

then 5 rounds

5 db snatch left arm 22,5/15
5 db ohs left arm

5 db snatch right arm

5 db ohs right arm

A,
For time:
Run, 1200 m
-- then --
12 rounds of:
4 Strict Handstand Push-ups
8 Chest-to-bar Pull-ups
12 Air Squats

Wear a 9/6kg vest!

Goal: Sub 25 mins

B,
Every 1 min for 10 mins do:
Row, 300/250 m
Rest 1 min

Goal: Complete the distance before each min is up.

3-4x Super sets.
15-20 Biceps curl w/ barbell
15-20 Triceps Extensions w/ band
15-20 GHD sit ups
Rest 2min...

Wod
50/40 cal row
then 5 rounds
5 db snatch left arm 22,5/15
5 db ohs left arm

5 db snatch right arm

5 db ohs right arm

HS + HS walk 3x15s+10m

Box step down https://m.youtube.com/watch?v=g0P7_8lXhHo

Half kneeling db windmill https://m.youtube.com/watch?v=c0LP3YIO4vY

Renegade row https://m.youtube.com/watch?v=G1AcX8Y_byg Huom! ilman punnerrusta!!

Pike 1-leg lift over db https://m.youtube.com/watch?v=XAnCfeGc6jA

165 min
Warm up for 20 min

1.MU
- Drills
- MU 12 x 1
- MU+HTR 4 x 1+1
- MU 7 x 2
- MU x 30

2.WL
A. Snatch pull to hold + Snatch
- Build to Rpe 8 1+1 for the day
- 25 30 35 40 42.5 45 (47.5) (47.5) 47.5

B. Snatch
- Heavy single for the day (RPE 9)

C. Halting snatch deadlift
- 3x5 @ 95-100% of max Snatch
- 52.5 55 57.5 kg

3.Strength
5 sets: > 3
8-12 DB Seated press - 3x10x25 lbs
8-12 V-handle Lat pulldown - 10x40 10x45 10x45 kg
- Rest 90 s. between sets

Weighted ring dip 2 RM, then max reps without weight

LÄMMITTELY

3 kierrosta:
3min ergo (joka minuutilla nouseva intensiteetti)
8+8 gorilla row
5+5 Samson stretch
5+5 lonkan kierrot istuen
10 kyykky-takareisi pumppaus kämmenet maassa

---

HARJOITUS

Peruskestävyys, 60-70%/HR max, vauhtikestävyys, 70-85%/HR max

6x6min ergo, 1 min lepo kierrosten välissä

2min kevyt
1min keskiraskas
1min raskas
2min kevyt

Warm up(10)
3rds
20 jax
10 single leg dl
6 walkouts

WRK(25)
WRK 3:00 REST :45 ×6
4 upright rows/ring rows/strict pull ups
8 jing jang(5 yard suicide)
16 sit ups
32 jump rope/hvy jump rope

Finisher
50 round the world
1:00 samson stretch