ONE ROUND
2:00 rowing/assault bike/ski
8+8 one leg RDL
8+8 One arm DB press
10-15 ring row
10-15 band pull aparts
8+8 banded lateral side steps
10 banded air squats
then
2 rounds @ moderate pace
6-8 hr push ups
6-8 kip to swing on rings/pull up bar
6-8 wall ball shots
then
do couple reps of ring mu's (2-4) or chin over bar pull ups (4-8)
and rowing for 1 min @80-90% pace before starting Open WOD.
rest about 3-5 minutes after (mu's/pull ups and rowing before start)

Deload week partner wod

Deload viikko eli tahti max. 60-70% effortilla koko treenin läpi. Parin kanssa vaihdellen. KB snatcheihin oman fiiliksen mukaan paino. TREENIN JÄLKEEN EI SAA OLLA RIP- OLO.

Buy in: Row 1800/ 1600m
Vaihdot 300/200m välein

Then 10 rounds (5 each)
10 Burpee (5 each)
20 KB snatches (10 each)
40 Air squats (20 each)

Buy out: 1800/ 1600m row
Vaihdot 300/200m välein

TC: 40 min

With a partner, in turns, row together

5 K

While other partner rows, other does:

3 aurinkocobra
3 aurinkokissa
3 + 3 4-o askelkyykky
20 sec underhand grip hang
20 sec table hold

Then change. Repeat as many time as needed to complete 5 km.

On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)
Minute 2: 15/12 Calorie Row
Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Minute 4: Handstand Walk Practice
Minute 5: 12/9 Calorie Ski Erg or Bike

12min EMOM
(1-6)
5 Medball clean
5 DB-Snatch
(7-12)
5 Wallball
5 DB-Hang clean and jerk

100 DU

25 push ups

25 box overs 60cm/50cm

20+20 kb-snatchess 24kg/16kg

25 pull ups

25 cal row

5 x 5+5

10 x Burpee box jump
20 x KB Swing
30 x WB

12 min AMRAP
4 bar MUs
10 v-ups
10 box jumps 60cm/50cm

Drop off jumps

8 x 3

Send off 2:00