50 minutes Of :

5 Min Cardio ( HR Zone 1-2 )
20 Wall Facing Handstand Fluters
10 HS Plate Step-Ups
5-10m Handstand Walk
5 Min Cardio ( HR Zone 1-2 )
2-4 RMU / BMU
5 Sandbag Clean

21-15-9
Hang power snatches (34/52 kg)
Box jumps (51/61 cm)

Scaled WOD
For time:
12-9-6
Hang power snatch
Plate jumps
– Step down from the plate

5 Rounds for time with a Partner:
24 Double Unders*
38 Toes to Bar
4 Clean and Jerks @85/60kg
400 Meter Run / 500m Row*

*Double-unders and the Run are done at the same time. Do not move on to the next movement until both partners finish (i.e. both partners do the 24 reps of DU each round).
*Toes to bar and Clean and jerks are done as one person working at a time.

Timecap: 30:00

Extra:
Straight Leg Landmine Sit-ups: 3 x 10 each. Rest 60s

EMOM x 32

1) row
2) 10m walking lunge
3) bike
4) 5-10 ttb

AMRAP 6
800m Run
+
AMRAP in the remaining
1-2-3-etc. Power Cleans @ 80/60kg
3-6-9-etc. Toes-to-bars

Rest 2

AMRAP 6
800m Run
+
AMRAP in the remaining
1-2-3-etc. Deadlifts @ 80/60kg
2-4-6-etc. Bar-facing burpees

3 kierrosta laadukkaasti

20 olkapään taputus lankussa
12 vipunosto takaolkapäille
15 istumaannousu

3 - 4 Rounds :

15 GHDSU Shoulder on Hip Line
10+10 Side Crunch

DELOAD WEEK

A) On the minute for 5min
1 muscle snatch + 1 snatch balance +
1 overhead squat (light weight)

B) 3x 30s on / 30s off
AMRAP squat snatch @40-50% 1RM
Rest 1,5min
3x 30s on / 30s off
AMRAP squat snatch @50-60% 1RM
Rest 1,5min
3x 30s on / 30s off
AMRAP squat snatch @60-70% 1RM

DELOAD WEEK

Gymnastics skill / capacity

2 rounds
2min easy erg
Every 30s for 2min: 4-6 handstand push-up
2min easy erg
Every 30s for 2min: 4-6 toes to rings
2min easy erg
Every 30s for 2min: 4-6 pistol squat

Sets: 0:00 / 0:30 / 1:00 / 1:30

Standing long jump = Vauhditon pituushyppy

4x3

*Jokainen tekee neljä sarjaa ja aina kolme hyppyä putkeen. Tulos pisin hyppy.