Warm up 1
2 sets
20 jumping jacks
40 high knees
5 dynamic squat strech
10+10 big arm circles
10 step back lunge + rotation
10 alt leg bodyweight rdl
5 up downs (burpee without chest going ground)

Warm Up 2
1:00 easy - > :30 moderate
1:00 easy - > :30 moderate / fast
1:00 easy - > :30 fast

rest 3-4 min and start Metcon

Run
2 sets
800m easy (target 4-4.5min)
rest 2 min
800m moderate (target 3.5-4 min)
rest 2 min

then 4x100m fast run / sprints (target 13-20 sec) rest/walk 1,5 min bwn

Cool down
400m walk

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

A: Hip snatch pull + hang power snatch + power snatch 4x 3 light weight
B: Power snatch up to heavy doubles 3x2
C: Clean pull max.

Warm up
With Air Bike OR ROWER
3 sets of 40s easy, 20s moderate, 10s fast. rest 20-30 sec and repeat.
then some band work for shoulders/glutes as we used to do.
then

3 rounds, starting with barbell and 3rd round with wod weights
5 hang power cleans
2 bar facing burpees
5 front squats
2 bar facing burpees
5 STOH

Ei ohjattuja tunteja!

10 rounds for time in teams of 2 (10 rounds each)
1 DB Devil press 2x22,5/15kg
2 DB Push press
3 DB FSQ
4 DB Thruster
5 DB Power Cleans
6 DB Deadlifts

Buy out : 50 DB push up

Relay style ( one person complete a full round then switch)
Timecap: 35 mins

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)

6 rounds: 30s On / 30s Off

1) row
2) wallball
3) c2bike
4) DU

Run 400m or row 500m
Then normal warm up

Take 5 mins to warm up thrusters, RKBS, pullups.

3 min AMRAP
Partner A
7 RKBS 53/35
7 goblet squats

Partner B
Row max calories

Rest 1 min

Repeat but switch so partner B does AMRAP and partner A rows

Then
Partner A
3 min AMRAP
7 Pull-ups
7 thrusters 75/55

Partner B
Bike max calories

Rest 1 min

Repeat but switch so partner B does AMRAP and partner A bikes

Complete this whole thing 1 more time

Banded deadlift 3x12 reps