3-10reps
Bench press (14 -15 mins )
- build up to a heavy triple and then back off to a set of 10.
- rest 2 mins btw heavy sets
- shoulder width grip

3 x 6:00 EMOMs; Rest 2:00 between each

A)
MIN 1 - 5 Toes to Bar + 4 Shoulder to Overhead @85/60kg
MIN 2 - :40 Max Up-Downs
B)
MIN 1 - 5 Toes to Bar + 6 Shoulder to Overhead @60/43kg
MIN 2 - :40 Max Up-Downs
C)
MIN 1 - 5 Toes to Bar + 8 Shoulder to Overhead @43/30kg
MIN 2 - :40 Max Up-Downs

Warm Up
3 rounds
1 min row or bike
10 sots press with barbell / stick and plates
50 single unders
20 Mountain climbers

Strenght
Overhead Squats 5+5+4+3+3+5reps@65-70-75-2x80 and 65%
rest 1.5-2 min bwn sets
Snatch Pulls 3x5 reps @95-100% of 1rm snatch
rest 2 min bwn sets

Metcon (Chipper)
For time with partner
200 double unders / 400 single unders (max 4 min) (you go, i go)
60/80 cal ski or row / 50/70 cal air bike (you go , i go)
40 syncro v-ups / alt leg v-ups
30 syncro burpees
20 syncro thrusters @35-40/25-30kg

time cap 15 mins.

5 x 3 @80%
*New Set every 90 sec

Valitse 2 liikettä treeniin:

25min laadukkaasti
X-liike
X-liike
90s Kone

Partner workout

In 20min
90 DB snatch 22,5/15
80 box jump
70 DB hang power clean & jerk
60 DB box step over
50 DB cluster
AMRAP row for calories

Share repetitions with partner

16 min EMOM
1 min Max cal row drag 10 / 8
1 min OFF

PERFORMANCE
AMRAP x 20 MINUTES
400m Run / 1.5 x Stairs
20 Plate Ground to Overhead @ 20/15kg
8/8 Lateral Box Step-Ups @61/51cm
200m Run / 1 x Stairs
10 Hand Release Push-Ups
4/4 Plate Overhead Box Step-Up

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FITNESS
AMRAP x 20 MINUTES
300m Run / 1 x Stairs
16 Plate Ground to Overhead @ 15/10kg
12 Alt. Box Step-Ups 51/45cm
150m Run / ½ x Stairs
10 Push-Ups / Incline Push-Up
4/4 Plate Overhead Box Step-Up

100 air squats
5 handstand push-ups
5-m handstand walk
75 air squats
10 handstand push-ups
5-m handstand walk
50 air squats
15 handstand push-ups
5-m handstand walk
25 air squats
20 handstand push-ups
5-m handstand walk

Scaled WOD
For time:
50 air squats
5 pike push ups
20 alternating shoulder taps (in pike hold)
35 air squats
10 pike push ups
20 alternating shoulder taps (in pike hold)
20 air squats
15 pike push ups
20 alternating shoulder taps (in pike hold)
10 air squats
20 pike push ups
20 alternating shoulder taps (in pike hold)

FOR TIME
2 ROUNDS
25 Wall Balls @9/6kg
15 Kipping Pull-Ups
-Rest 1:00-
3 ROUNDS
15 Wall Balls
7 Pull-Ups
-Rest 1:00-
4 ROUNDS
10 Wall Balls
5 Pull-Ups
Timecap: 18 mins

Scaling: jumping pull up
Option: For an extra challenge, all reps in all rounds must be performed unbroken.