15x
new complex every 45sec
Power Snatch + Overhead Squats

• Don’t go up to failure, keep the technique and depth

Warm up: 2-4 rounds
5+5+5 wall quat
10 Kbs/ Db swing
10 KB/FB reverse lunge
10 mountain climber
*
3-5rounds DB/KB
10+10 bulgarian split squat + 6-8 goblet squat (tempo 40X0)
*
For time:
6rounds
20 Kbs/Db swing
20 goblet squat
20 mountain climber

Tempo lower body strength:

3 rounds of:
bulgarian split squat x 8/8 @3131 tempo (or add load kb db without tempo)
rest 60 secs
sumo squats x 8 @ 3131 tempo (or add load db, kb without or with tempo)
rest 60 secs
wall sit 60 secs
rest as needed

B.
10 Rounds for time;
30 Air squats
10 burpees

PK: Pyöräile Tuusulajärvi ympäri TAI

Juoksu 5-10km

30 Devils press

(Time cap: 8min.)

Rx: 2x 22.5/15kg
Masters: 2x 20/12.5kg
Scaled: 2x 15/10kg

For time;
20/side Forward and Back Lunge
1:00 Wall Sit
1:00 Wall Superman Hold
15/side Forward and Back Lunge
0:45 Wall Sit
0:45 Wall Superman Hold
10/side Forward and Back Lunge
0:30 Wall Sit
0:30 Wall Superman Hold

+

Core Killer
4 rounds
:30 Lean Back Knees to Elbows
:30/Side Side Plank

+

Useless Skills #01

4 rds Strongman feat Bike erg (For quality )

20/16 cal Bike erg
10m heavy sled push
40m DB/KB farmers carry @heavy (miehet 2x32,5/ naiset 2x24kgs-22.5kgs

Metcon (time)

With partner 2 rounds (each) for time:
2000m row.
You go, I go.

Accessory:
4 rounds of:
10-20s chin over bar hold + ME pull ups
10-20s ring plank hold + ME ring push ups

*If you can't do pull ups just yet, you can taylor the movement to ring-rows instead. Aim to get 6+ reps on pull-ups/push-ups.
Rest as needed between rounds.

3-6-9-12
Push Up
Ring Row
15 x Sit ups

2-4-6-8..
Ring Dip
L-Pull Up
20 x Air Squat