A1) Front Squats 4x5x80%

12 DB/KB deadlifts
9 DB/KB front rack lunges
150-m run
– Use two KB/DBs.
-treeni sään salliessa ulkona!!!

ScaledWOD
5 rounds for time:
12 DB/KB deadlifts
9 DB/KB front rack lunges
150-m walk
– Use two KB/DBs.
-treeni sään saliiessa ulkona!!!

Bench press 12-10-8-6-4
* -nouseva paino
-lepo 3-4min sarjojen välissä*

6 Intervals

New start every 8th minute

A) 18-20/13-15 Cal Row
14-16 Box Jump Overs
8-10 Burpees
14-16 KB Swings
14-16 Wall Balls

B) 18-20/13-15 Cal BikeErg/Echo Bike
14-16 Box Jump Overs
8-10 Burpees
14-16 DB Hang Clean & Jerk
14-16 Wall Balls

C) 18-20/13-15 Cal SkiErg
14-16 Box Jump Overs
8-10 Burpees
14-16 DB Snatches
14-16 Wall Balls

Work up to a heavy
Snatch + Hang Snatch + Overhead Squat

Warm Up
2 rounds
2 min machine
20 banded monster walk
10 banded glute bridges
10 banded air squats
1:00 plank hold
then some squat mobility and start warm up sets

Strenght
Back Squat 6-6-3-2-1-1 reps @67-76-81-86-95-100%
rest 2-3 min bwn sets
Front Squat 5 and 2-3x4 reps @65-75-80 and maybe 85%
rest 2-3 min bwn sets

Metcon
3 rounds
30/24 calories of row,ski,run or 25/20 cal air bike (target bwn 1.30-1.45)
quality set of wall ball shots (target 12-25reps)
alt time full round with partner

A) Every 1,5min for 4 rounds
2 tall snatch
3 high box jump

B) Every 2min for 6 rounds
2 hang snatch + 2 snatch balance + 2 overhead squat
50-70% 1RM

C) Banded accessory 3 rounds
12-20 banded triceps
12-20 banded biceps
12-20 banded lateral raises

3 Sets Not For Time:
9 DB Romanian Deadlifts
15 Push Ups
20 AbMat

Aikaa vastaan 4hlön tiimissä:
40 KP-tempausta
40 Boxin ylitystä
40 Istumaannousua
40 Boxin yli burpeeta
40 Devil's pressiä
40 Burpee KK-heilautusta

-Joka liikkeen jälkeen vuorokierroksin kelkan työntöä/vetoa 20kg

Tempaus emom 8
2 Raakaa 50-55%

Rive anyhow:
5x 70-75%
4x 75-77%
3x 77-80%
2x 80-85%
1x 85-90%

-Saat halutessasi jatkaa ykkösillä nousun päivän maksimiin.