Accessory work- 10 min T.C
In partners
Accumulate 60 snatch balance either drop or heaving start around 50% of your snatch and build when good form is maintained by both.

Wod “partner macho man”
20 mins eve and odd Emom
Partner 1: 3 power clean/3 front squat/3 STOH@70/50
Partner 2: 10 Burpees

Wod: 3-2-1 go... partner one performs macho man and stops , partner 2 performs 10 burpees and stops. Next minute, partner 1 performs 10 burpees and stops, partner 2 performs macho man and stops. Keep alternating until you hit 20 mins.

5 Intervals

A1. 5-minute AMRAP
400m Ski
21 Burpees over DB
500m Row

A2. 5-minute AMRAP
40 Double-unders
8 KB clean and jerks @ 2 x 24/16kg
12 Toes-to-bars

A3. 5-minute AMRAP
400m Ski
21 Burpees over DB
500m Row

A4. 5-minute AMRAP
2 Rope climbs
8 Burpee box jump overs, 24/20″
16 DB snatches, alt @ 22.5/15kg

A5. 5-minute AMRAP
400m Ski
21 Burpees over DB
500m Row

Rest 3-minutes b/t intervals

Feel. These are intended as fast, hard intervals that are still sustainable for the 5-minutes and can be repeated with only 3-minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
On A1/3/5, pick a tough, repeatable pace on the ski, burpees and row. On A2/4, keep the work unbroken where possible, and rest and transition time short from movement to movement
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.

STR:
Back Squat
Build to heavy triple

In 4-6 sets:
Build to heavy 2 Weighted Strict Pull-Ups
Then:
Build to heavy 5 Weighted Push-Ups
(Sc: 4-6 sets of 2-4 reps of as hard as possible)

WOD:
3 rounds of:
15 Deadlifts (Rx:40/25kg)
20 Box Step Ups

3 rounds of:
10 Front Squats
10 Toes to Bar

3 rounds of:
5 Thrusters
5 Pull Ups
(Timecap:12 minutes)

4 rounds, 20sec ON-40sec OFF
1) 20sec Front Rack Hold (with
barbell)
2) 20sec Landmine Twist

RPE 3 to 3+

WARM-UP

AMRAP x 10 MINUTES

P1

Row, Ski, Bike or Assault Runner

P2

10 PVC Pass Through
5 Scapular Pull-Up + 5 Kip Swing
5 Dumbbell Push-Up + Single Arm Dumbbell Row in Plank*

*1 Rep = 1 Push-Up + 1 Single Arm Row (L) + 1 Single Arm Row (R)

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BAR MUSCLE-UP SKILL (2/2)

Practice Bar Muscle-Up by following Progression:

1. Kip Swing (Hollow & Arch)
2. Kip Swing & Press Down
3. Hip to Bar
4. BMU Transition
5. Continuous BMU

*Focus on a ”Gymnastic” body through Hollow & Arch Positions.
Continue the Kip Swing followed by a Lat Press Down in the Hollow Position.
Vigorously stop the Legs rising and ”Press” your Heels towards the Ground = Lifting your Torso up.
A quick ”Sit-Up” in the Transition and a strong Dip to finish in a Support Position.

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SKILL CAPACITY WORKOUT

02:00 ON / 02:00 OFF x 3 SETS

25/20 Cal Row, Ski, Bike or Assault Runner (1:15)
Max Rep Bar Muscle-Up or Chest to Bar Pull-Up*

*Pick a challenging enough Variation of the Movement so that you are able to do 5-10 Repetitions through the Workout. A Band or a Box may be used to assist.

WARM-UP

EMOM x 12 MINUTES

MIN 1 - :50 Row, Ski or Bike (Easy)
MIN 2 - 5 Clean Grip Deadlift + 5 Hang Power Clean + 5 Front Squat
MIN 3 - :50 Row, Ski or Bike (Moderate)

MIN 4 - 10/8 Lateral Burpee Over Bar

WORKOUT

EMOM x 35 MINUTES (6 ROUNDS)

MIN 1 - 15/12 Cal Row, Ski or Bike
MIN 2 - 6 Deadlift + 5 Hang Power Clean + 4 Lateral Burpee Over Bar
MIN 3 - Rest
MIN 4 - 15/12 Cal Row, Ski or Bike
MIN 5 - 6 Front Squat + 5 Shoulder to Overhead + 4 Lateral Burpee Over Bar
MIN 6 - Rest

50/35kg

*Scale the Loading & Reps so that you are able to Complete all the Reps in 01:00 Time Frame Each Minute on the Barbell.
Calories should be done in :50 Time Frame.

AMRAP 18

Run 800m
15 Banded Lats Pull Down
10+10 One Arm Dumbbell Row 22,5/15kg
Bike 1k
30 Sit-ups
20 Lunges

LÄMMITTELY
2 kierrosta - n. 1 min / liike
1. Sivukävely kuminauha nilkkojen ympärillä
2. Kyykky ja lonkan loitonnus - kuminauha polvien ympärillä
3. Eteentaivutuksessa pumppailut + mittarimato
4. Liskokierto oik.
5. Liskokierto vas.

VOIMA
3 x 10 takakyykky
3 x 8 yhden käden kulmasoutu

AMRAP 8
10 x askelkyykky kehonpainolla
10 x pystypunnerrus
20 x vuorikiipeilijä

A)
In 15 mins complete 3-4 rounds of:

Kettlebell low windmill x 8/8 reps
Single arm overhead/front rack walking lunge x 10m/side
Kettlebell floor press in glute bridge x 12 reps

B)
For time
27-21-15-9
USA swing@24/16 kg
Box jump overs@60/50 cm
Push ups

Time cap: 12 mins

EMOM 9 (3 rounds)
1) 10-15 cal Row/Bike
2) 10-20m DB OH walking lunge
3) 10-15 V-ups/Tuck-ups

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2-3 Rounds of Hip flow