Tempo Run

3km @PK
Into,

3 Rounds:

• 1km @VK
• 1km @VK+

Into,

1km cooldown @PK easy

5min ON, 2min OFF x4

27/20cal row
10m hsw / 5 wall walk
15 ghd / V-ups
Max bmu / jumping bmu / jumping pull ups

• bmu/pull up ei tarvii olla ub vaan kerrytät loppuajan niitä niin monta kun ehtii

Alternate A1/A2

A1. Strict dip -rest 2:00 before A2
H4 @ 1-2 RIR
3 x AMAP-1 @ 85-90%H4

A2. Strict pull-up, rest 2:00 before A1
H4 @ 1-2 RIR
3 x AMAP-1 @ 85-90%H4

Build to a heavy set of 4 with 1-2 reps in reserve THEN do 3 back-off sets. Each back-off set is as many repetitions as you can (minus 1) @ 85-90%H4 (choose so that you can get at least 8 reps on your first set).

Voima
E3MOM, 3rds
Pike push up x6-10

WOD
EMOM 15min
1.min 3-5 pike push up, rest of min sit ups
2.min 8 box jump (lintin päälle), rest of min kb swing
3.min rest

1: 8-10 cal bike erg
2: 8 push press @ahap
3: 8 burpee box jump overs

A,
Pause Snatch Pull + Muscle Snatch + OHS
(5-6 sets 1+2+1)

B,
Snatch Pull + Hang Power Snatch + Snatch Balance
(5-6 sets 1+2+1)

1)
EMOM 10 mins
Odd: 10 alt. KB dead snatch for quality
even: 10 alt. KB dead Clean and Jerk for quality

2)
"the Ghost"
6 rounds
1. min: amrap cal arow
2. min: amrap burpee
3. min: amrap double under
4. min: REST

Log your score after each min!

Warm-up
5:00 Air bike @ increasing pace
+
2 rounds
8 Handstand shoulder shrugs
8 Tension swings
4/side KB windmills
40 Speed rope skips
+
Build to workout weight for DB movements
* Few short sets of bar muscle-ups and chest-to-bar pull-ups between sets
OR
Bar muscle-up drills:
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
* Prep the burpee box get-overs, GHDs and wall balls between rounds
+
2 rounds @ increasing pace
3-5 Strict handstand push-ups
5 DB hang power cleans
3-5 Kipping handstand push-ups
5 DB thrusters
20 Double-unders
– Rest 1:00 between rounds –

"Kotkalainen kuulajumppa"
- Am. Swing x 100
- Snatch x 80
- Longcycle x 60 (clean+press)
- Thruster x 40
- "Navy seal" burpee x 20

1 x 3 (60%)
1 x 3 (70%)
1 x 4 (80%)
1 x 3 (90%)
2 x 5 (85%)

Percentage from 1RM