For time with a partner:
2k Row
42 Power Snatches @60/43kg
42 Power Clean + S20H @60/43kg
2k Row
*One person works at a time - split however needed.

Timecap: 30 min

Extra:
Tabata
flutter kicks
hollow rock

8 min EMOM
10 floor press 60kg/40kg

6x 4min ON/2min OFF
Alt A and B

A) 30/24 Cal.
+
AMRAP in the remaining time of
8 Double DB Squats 2x 22,5/15kg
12 Pullups
8 Burpees

B) AMRAP of
3 Wall Walks
6 Ground to Overhead 42,5/30kg
12 Box Jump Overs

1 squat snatch

Viikko 1
Treeni 1
Warm Up
3 rounds
1 min row, run, air bike
10 glute bridges
10-15 hollow rocks
10+10 suitcase / 10 goblet squat / 10 kb tater

Strenght
Back Squat 10,8,6,4 reps @55-65-70-75% of 1rm
Front Squat 3x5reps @50-60-70%
rest 2-3 min bwn sets

Metcon
6 sets of intervals
3 times with air bike 1x2 min and 2x1 min
rest 1 min
3 times with rower 1x2 min / 2x 1min
Go with fast pace on each work time, increase pace on each
round so dont start all out. Vuorotellen parin kanssa.
Tarkoitus on vetää 80-85-90% effortilla.
Nollaa näyttö aina alussa, vaihtoaika pyri pitään n.5-10 sek.

10 air squats
9 DB snatches, right arm (15/22.5 kg)
10 push-ups
9 DB snatches, left arm

ScaledWOD
AMRAP 10:
10 air squats
9 DB snatches, right arm
worm push-ups
9 DB snatches, left arm

5-5-5-5
Deadlift
*Start Light-Mod and build to Mod-Heavy.

3x
3min ON/1min OFF

21 Handstand Pushups
18 Deadlifts 100/70kg (green: 10 sa devilspress 22,5/15)
+
Max reps Burpee Box Jump Overs

EMOM 20

1) 2-8 reps Hard Gymnastic Movement
2) 10 reps Barbell Movement
3) 10-20 Simple Gymnastic/Bodyweight Movement
4) 10-20 Cal.
5) Rest

*you choose the movements

Kyykky 4x5x55%

Penkki 4x6x60%

Maastaveto 4x4x65%