30 walking lunges
6 strict pull-ups
5 KB strict presses/arm (12/16 kg)

scaled WOD
AMRAP 10:
20 walking lunges
6 ring rows
5 DB strict presses/arm

3 kierrosta

50cal soutu
15 käsilläseisontapunnerrus
50 tuplanaruhyppy

Aikaraja 20min

Squat snatch 10x3x60%

Warm up: 2-3 rounds
10 air squat + cross kicks
10 split jump
20 russian twist
*
3-5rounds
12+12 bulgarian split squat + 6-8 air squat (tempo 40X0)
*
For time:
200 air squat,
at every minute you start : 3 burbee
*
Fitness For time:
150 air squat,
at every minute you start: 3 burbee

Warm Up
2 rounds
1 min row or ski
1 min air bike or bike
10+10 single arm floor press
10+10 single arm db row
20 jump over dumbbell side ways

Strenght/conditioning (25 min)
5 supersets
20/16 calories rowing or 16/12 calories air bike
8-12 double db bench press
3 person teams, always when rower/ab is free you can start new set!
Or rest 1.5-2 min bwn sets

Metcon
10 min amrap
20-30 double unders or 40-60 single unders
2-4-6-8-10… reps of
kipping c2b/kipping pull up/banded strict pull up/ring row
minimum target is to hit that 10 rep round though!

Strict Pull-Ups

4 x 12-15

Go Every 3:00

Warm up:
2-3min easy run
10 air squat + cross kicks
10 split jump
*
Running intervals:
4-7rounds
4min easy
1min fast/moderate

Warm up: 3-4 rounds
5+5+5 wall squat
5 burbee
10 x-jump
*
A) AMRAP 6
6 cossack squat (3+3)
6 burbee

Rest 2-3min

B) AMRAP 6
16 mountain climber
16 x-jump

DELOAD WEEK

Partner workout

For time
10 wall walk
40 box step-over 60/50
80 sit-up
320 double under
80 sit-up
40 box step-over 60/50
10 wall walk

Share repetitions with partner as you like

Build to a Moderate 2-Rep Split Jerk in 15:00

• RPE 6-7