2 ROUNDS FOR TIME
100/80 Cal Row/Bike/ski
75 Air Squats
50 Hand Release Push-ups
25 Pull-Ups**
Option: Wear a weight vest
**Option to Perform Strict Pull-Ups
** Heavy Ring Rows

Timecap: 35mins

Rest day - what did you do?

Viikko 4
Treeni 1
Warm Up
2 rounds
1 min row
1 min ski or air bike
4 inch worm
8 walking lunges + twits
8 scapula rolls

8 ring row
4 burpee + squat jump

Metcon
EMOM 28
1) Ski or air bike x 11/9 calories (max 50s)
2) Box Jump overs x 8-12 reps (step down and u-turn)
3) Row x 12/10 cal (max 50s)
4) Burpee Pull ups x 3-5 reps

Accessory Work
3x15 Toes up RDL with barbell/ kb/db's @25-35% of 1rm deadlift
3x15/15 seated single arm db press @5-10/10-15kg
rest as needed

AMRAP x 15 MINUTES
19 Wall Balls @9/6kg
10 Cal Bike/Row/Ski
*Cals increase by 4 Cals each full round.

Treeni 3
Warm Up
3 rounds
1 min cardio
5-10 sots press with stick + plates
10 air squats + 5 squat jumps
10 v-ups

Strenght
Back Squat 10,8,8,8 reps @55-60-65-70% of 1rm
Rest 2-3 min bwn sets
Front Squat 3x5reps @50-60-70%
rest 1-2 min bwn sets

Metcon
3 rounds
16/20 cal row or 12/15 cal air bike
10-15 box jump overs
10-15 toes to bars or kipping knee raises
alt time full round with partner

1A) tall clean 3x5x40%
1B) lunge jump 3x10
1C) High box jump 3x6

With Running Clock
0 - 2 9 rep @60%
2 - 4 7 rep @65%
4 - 6 5 rep @70%
6 - 8 3 rep @75%
8 - 9 1 rep
9 - 10 1 rep
10 - 11 1 rep
11 - 12 1 rep
12 - 13 1 rep
13 - 14 1 rep
*Build To Days Heavy 1 rep
*Tavoite päästä samaan kuin viimeksi, mutta useammalla setillä

AMRAP 7
5 Ground to Overhead 50/35kg
10 Toes-to-bar
15 Wall Balls

Rest 3min

AMRAP 7
15/12 Calories
10 Box Jumps
5 Overhead Squats 50/35kg

Rest 3min

AMRAP 7
5 Handstand Pushups
10 Pullups
15 KB Swings 24/16kg

21-15-9-15-21:
Calorie ergo
Chest-to-bar pull-ups

ScaledWOD
For time:
12-9-6-9-12:
Calorie ergo
Jumping pull-ups/ring row

Max Effort Clean Deadlift
5-5-4-3-3-3-3-3-3
2min Recovery