Strength
Dragon flags
Strict weighted sit ups

4 rounds for time:

20 Wall ball (9/6 kg)
15 KB swing (24/16 kg)
10 T2B

No harder than 80 % of your max effort, aim for same time per round!

25min Laadukkaasti

8-10 Hauiskääntö
8-10 Ranskalainen punnerrus
8-10 Vipunosto sivuille
8-10 Rengas- tai boxidippi
Submax leuka tai R-soutu yläasennon pito
15-30s Kuppipito
20 Kiertovatsa

A)
Sumo Deadlift against a band
8 x 2 every 60s.
- Approx 60% of 1RM
- These are SPEED reps, reset on 2nd rep

B)
Front Box Squat
Build to a heavy set of 4 over 4 sets. Rest 2:00

50-40-30-20-10
Air Squats
Double Unders
25-20-15-10-5
Cal Row/Bike/Ski
*20 Meter Bear Crawl after each round

• Goal: Sustainable pace
• So first round is 50 squats. 50 DUs, 25 Cal, 20m Bear Crawl
• TIME CAP = 25:00

DELOAD WEEK

Partner workout

20min AMRAP
12+12 Deadlift 50/35
200+200m row
9+9 hang power clean 50/35
200+200m row
6+6 shoulder to overhead 50/35
200+200m row

You go / I go reps.

1.set Front Squat 4
2.set Strict Pull Up 6-10
easy ergo after each set

Treeni Wod
8x40s/20s
6-8 Pistol squat
Me DU

Run 150-m
Max hang squat cleans (45/70 kg)
– No rest between rounds.

10:00 Basic Endurance CrossFit
11:00 Handstand Push Up + Kipping Pull Ups, Technique
12:00 Mobility