Back Squat

• Build Up To Days 4RM (6-7 Sets)

*rest as needed between

Strongman

A) 3 Sets Of:

• 30m Sled Push
• 30m Yoke Carry
• 10-15 SB Squat @50kg

*rest 3min between sets
*go heavy

B) 4 Rounds For Time:

• 5 Strict Pull Up
• 10 DB Bench Press
• 15 GHD SitUp

Accessories

A) 3x:

• 10-15 DB Seated Lateral Raise
• 10-15 BB High Hang Muscle Snatch (älä käytä jalkoja yhtään, pelkällä yläkropalla lantiolta nonstop liike)

*rest 30s between movements, 2min between rounds

B) 3x:

• 10-15 Ring Push Up + 30-45s Ring Plank
• 10-15 Strict T2B
• Accumulate 30s in L-Sit Hold (1-3 sets)

*rest 30s between movements, 3min between rounds)

LÄMMITTELY
2 kierrosta 40-60s./liike
Cat - Cow
Mittarimato + varvaskosketus
Syväkyykyssä kierrot
Lähentäjävenytyksessä kierto
90/90 lonkan aukikierto + jalan nosto eteen ristiin
Selinmakuulla jalkojen kierrot koukussa yhtä aikaa

VOIMA
3 x 6 takakyykky
3 x 8-10 reverse nordic curls
3 x 30s./ puoli sivulankkupito (jalka ylhäällä)

LIIKEPARIT
3 kierrosta, 30s./15s.

A)
1. Etuheilautus (ylös asti)

2. Farmers walk
B)
1. Vuorokäsin rive

2. Hyppyleuanveto

3 ROUNDS OF:

500m run
12 x Devils press
30 m Burpee Broad Jump
400 m Ski
500 m run
20 x KB swings
30 m Sandbag lunges
25 x Wallballs

1min rest in between the rounds, tc: 38 min

Purpose of the WOD is learning to pace yourself correctly, aim to have similar time on each round (as close to each other as possible)

WOD Finisher:

14-12-10

Shoulder press
Medball slams
Wallballs

AMRAP 10
250m row each person
20 Kb USA swing each person @24/16kg
250m row each person
20m/arm Kb overhead carry each person@24/16kg

3 mins Rest

AMRAP 10
8 Burpee over rower each person
16 Cal row each person
8 KB squat clean each person @24/16kg
16 V -up each person

3 mins Rest

In 10 mins (Split as You wish)
Complete the following :
240 Double under
120 Bodyweight lunge (total reps)
60 Push up
30 cal row
Remaining time : Max rep rope climb

EMOM 35mins
1. Min : 12 Alt. Kb dead snatch @24/16kg
2. Min : 12 lateral Kb box step over @50cm
3. Min : 12 KB dead bug/side
4. Min : max rep strict burpee Pull up / max rep strict burpee to target
5. Min: REST

Partner Workout ( total 8x3’ON/90”OFF)

In 3 min x 4 sets
P1: 10 Alt. Devil’s Clean + 10 Single arm DB thruster (5/5) @22,5/15kg
P2: 30/24 cal row
Remaining time AMRAP box jump over@60/50cm (You GO, I GO)
Rest 90” btw sets

Then
P1: row
P2:dumbell

In 3 min x 4 sets
P1: 50 Double under + 20 incline push ups on box
P2: 30 Hang dumbell snatch + 20 ring row
Remaining time AMRAP cal row (You GO, I GO)
Rest 90” btw sets

Then
P1: dumbell+ ring row

P2: du+ push ups

4 kierrosta
- TGU x 4 ( 2 / puoli)
- Vauhtipunnerrus x 10
- ”Around the worlds” polvillaan x 10
- Kuulansiirto leijonapidossa x 10

Kettlebell Annie
- Heiluri x 50-40-30-20-10
- DU x 50-40-30-20-10 (tai SU 100-80-60-40-20)

CLOSED

Snatch

A) E90SEC X4

• 1 Squat Snatch @90%

B) E90SEC X4

• 2 Squat Snatch @80%

C) E90SEC X4

• 3 Squat Snatch @70%

Back Squat

E3MOM X4:

• 2 Back Squat (1s pause bottom) *RIR 1

Metcon

3 Rounds For Time:

• 5 Rope Climb
• 50 DU
• 5 Wall Walk

Accessory

A) Rope Pull Ups:

4 Sets:

• 4-6 Rope Pull Up (R above)

*rest 60s

• 4-6 Rope Pull Up (L above)

*rest 60s

B) EMOM 12:

1: 45s Amrap Push Up
2: Max Reps Strict Press (15kg barbell) cap 45s
3: Rest

Jerk

A) E3MOM X4:

• 2 Split Jerk (1s pause in catch)

B) E2MOM Till Days Technical Max:

• 1 Split Jerk

Skill EMOM 16

1: 45s Erg (VK)
2: 3-5 Wall Walk
3: 1 Set of Kipping Pull Up
4: 1 Set Of T2B

Strength

A) 4 Rounds Of:

• 4-6 Rope Pull Up (R hand above) *rest 30s
• 4-6 (L hand above) *rest 1min

B) EMOM 12:

1: 30s HS Hold (against wall)
2: Max Reps Strict Press @20kg (cap 45s)
3: Rest