Bike or row
1:00 easy pace
0:45 moderate pace
0:30 fast pace

Then barbell warm up
1 round
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 backsquats
5 good mornings

Strength
Clean complex
Every 1:30x 8
2 power cleans + 2 front squats
*increasing in weight for quality

Amrap2
Max time L sit

30sec Rest before next amrap

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Warm up
30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
1:30 cardio machine
10+10 plate halos
15 GTOH with plate
15 goblet squats
25 plate hops
5+5 plate windmill
5+5 lunge elbow to floor strech + torso rotation

skill/wod prep (practise Single arm OHS and DB Squat Snatch)

For Total Load:
5 Sets of 3

*Building off 6.28.22 

Amrap2
Max reps push up

3 kierrosta

6+6 Filly pystypunnerrus polviseisonnassa, 2111
6+6 jousiampujan soutu, 2112

1,5min lepo

WU
6-8min. at easy pace
8x air squat
8x scapula push up
12x jumping jack
20s plank

Handstand / handstand walk & rope climb practice

Emom9

1: 0:40 ergo
2: 0:30 hs hold / hs walk
3: 1 rope climb / rope lowers

Triathlon /

Running 60 minutes.