WU
6-8min. at easy pace
8x air squat
8x jumping jack
8x plank shoulder tap
8x up down
20-30s plank

AMRAP 15 (with a pair, split reps anyhow)
100m walking lunges
80 box jump
60 cal erg
40 burpee

A) Clean

Clean, nousu kolmosilla painossa ylös päin kunnes liike alkaa hidastumaan.
- 2 kertaa sama paino ennen lisäämistä
- Ei tng, ei saa pudottaa
- 20:00 minuuttia.

B) Clean pulls

Clean pull 4 x 4 @ raskain paino A -osiosta + 15-25kg
Ei tng, ei pudotuksia.

C) Weightlifting conditioning

15-12-9-6 Reps for quality:
Thrusters
Weighted box step-ups
*Kunnon polte ja hapotus! Box step-upeissa puntit ovat farmarikannossa.

D) Bent over row, 3 x 12. Raskaahko paino, jolla saat hallittua liikeradan sulavasti. Jokaisessa sarjassa pitäisi jäädä tankkiin varaa 2-3 laadukasta toistoa.

Warm up
400m row
Then 2 rounds
10 ring rows
10 banded pull aparts

Bent over row
6-8 reps x 5
Rest 1:30 between sets

WOD
30-20-10
Wallballs
Box step ups

*E2MOM 5 burpees

Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Floor touches
Spider-Man lunges

Then 2 rounds with empty barbell
10 good mornings
10 deadlifts

Deadlifts
E2MOM x 5
10 reps @ 50% 1RM

WOD
6RFT
KB Farmers carry length of gym
15 burpees
KB farmers carry length of gym
10 deadlifts @ 65% 1RM

AM: 50 min
2 min run/1 min walk
6.9 km
HR 126/152
7.16 min/km

PM: 120 min
Warm up for 15 min

1.MU
- Drills
- MU 8x1 + 1x2
- MU x 10

2.BCTB
- Bfly x 25
- BCTB x 20 (singles)

3.Gymnastics capacity
4 rounds: 5 min on/1 min off:
25 Cal Ski > bike
AMRAP remaining time:
3 Bar muscle ups
12 DB Snatches 30 lbs
30 Double unders
- Reps: 1 rnd + 6 reps, 1 rnd + 13 reps, 1 rnd + 13 reps, 1 rnd + 21 reps

4.Strength accessory
- Not done

"Recovery"
10-20 Minutes of Light Recovery Work in the form of:
Bike, Row, light foam rolling, light sledpulling.

3 rounds
6-8 seated one arm KB press
10 pull up/ ring row
10 hanging leg/ knee raises
- rest 1-2 min between rounds-