WOD - conditioning

30 min EMOM, semi-easy pace

1 min: 15-20 hollow rock
2 min: row 15/12 cal
3 min: 10-15 wall ball 9/6 kg
4 min: 6-10 toes to bar
5 min: 40 sec farmers walk w/ double db/kb

Easy pace. Total 6 rounds. Try to keep a steady pace. You should have at least 20 second rest (if not scale reps down)

3-5rounds

1) 1-5 weighted pull up/negative pull up
2) 8+8 DB/KB row
3) 20-30s hollow hold
4) 15-20s ski (all out)

Every 90sec x 6

1 Power snatch + 2 Hang squat snatch @70-75% of 1RM

Huom! Sarjat nousevalla painolla. Esim kaksi settiä aina samalla painolla.

Deadlift (Go every 2nd minute)
2x3 @75%
4x2 @85%

Metcon (reps)

AMRAP in 5 minutes of Burpees to 15 cm target above reach.

Accessory:
3 Rounds of:
25 Seated band pull
15-25 Push-ups with hands on medicine ball

Finisher:
100 Tricep band push-downs. Light band. "

Metcon (time)

For time:
21-15-9 reps of
Box jumps 24/20”
Toes to bar

*4 Burpees OTM

Timecap: 10 minutes

WORKOUT OF THE DAY:

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With running clock:
00:00-02:00
30 Push-ups

02:00-06:00
30 Push-ups
40 Sit-ups

06:00-12:00
30 Push-ups
40 Sit-ups
50 Double unders

12:00-20:00
30 Push-ups
40 Sit-ups
50 Double unders
60 Overhead squats

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WARM-UP:

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3-4 Rounds of:
1 min rope jumps
10 Push-ups with shoulder taps
12 Wall squats
14 Sit-ups

42-30-18
Pull ups
21-15-9
Snatch 60/40kg

TC 14 Mins

Deadlift 5-5-3-3-2-2 reps

*4-6 Strict HSPU btw sets, in heavist possible way

Build up to a heavy 3RM Deadlift
+
2x6 @75-85% of 3RM