Warm Up
3x40sec easy/20sec moderate/10sec fast cardio, rest 20s bwn sets
then 2 rounds
6-10 HR push ups
:30 Plank Hold
6-10 kb swings
:30 active bar hanging

Strenght
Bench Press 10-8-8-8 reps @60-70-75-80% of 1rm (skaalaa alaspäin 5% jos ei oo kulullaan)
perform 10-12 reps american kb swings right after
rest 2-3 min bwn sets

Metcon

Every 2 min for 16 minutes (8 sets)
15/12 calories of rowing or 12/9 calories air bike
10-15 db bench press
10-15 toes to bars OR V-ups
go hard on each time, alt time with partner (both will do 4 sets total)

A.
𝗘𝟵𝟬 𝘀𝗲𝗰 𝗳𝗼𝗿 6 𝗺𝗶𝗻 (4 sets):
2 DB Devil Press 2*22.5/15 kg (50/35 lbs)
3+3 m Farmers Carry DB Lunges 2*22.5/15 kg
4 Toes to Bar

B.
𝗘𝟵𝟬 𝘀𝗲𝗰 𝗳𝗼𝗿 6 𝗺𝗶𝗻 (4 sets):
8 Wall Balls 9/6 kg (20/14 lbs)
4 Burpee Broad Jump (1 m Back and Forth)
4 MB Squat Clean (20/14 lbs)

C.
Samppa⭐️ Quattro
𝗘𝟵𝟬 𝘀𝗲𝗰 𝗳𝗼𝗿 6 𝗺𝗶𝗻: (4 sets, one of each)
20/16 Cal Row
14 /11 Cal Echo bike
15/12 Cal Ski
21/17 Cal Bike

90 seconds rest between workouts

Find your 1 RM of the snatch grip shoulder press behind the neck

Amrap12 (IGYG)
30cal Row
30x Box step over
30x KB swing

Rest 3min

Amrap12 (IGYG)
30cal Bike
30x DB Snatch
30x T2b

Rest 3min

Amrap6
Max cal Row or bike
Toistoja saa suorittaa vain kun toinen pari roikkuu tangossa

Partner workout

3 rounds for time
50 box jump 60/50
40 front rack reverse lunge 50/35
30 toes to bar
10 wall walk

Share reps with partner

Hang power clean 6x3x65%

8:00 Mobility + Core Workout
9:00 Basic Endurance CrossFit

16:00 Mobility + Core Workout
17:00 Deadlift + Metcon ( 30.9.2025 )
18:00 Bench Press Technique + Accessory
19:00 Basic Endurance CrossFit

3x 6+6

Lisäpainoistumaannousu
Vatsakierto

Hang power snatch

Hang power snatch 4 RM for the day

Partner wod, ygig:

Buy in 4 x 100m: plate pinch carry relay
@2 x 15kg /10kg
+
10 rounds:
16 x Front rack lunges @50/35kg
16 x Box jump
16 x Power clean @50/35kg
4 x Burpee bmu / 6 x burpee c2b/ 8 x burpee pull up

Cash out: 32 x synchro burpee to plate

Tc: 40 min.