20 Russian KB swings (24/32 kg)
400-m run

scaled WOD
5 rounds for time:
20 Russian KB swings
150-300m run/20-30cal ergo

Warm Up
2 rounds
2 min cardio
20m bear crawl
10m burpee broadjumps
10m tin soldier walk
10+10 single arm press
10+10 suitcase deadlift

Strenght
Shoulder Press 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes

Metcon
6-8 sets, go new set every 2 minute
4-5 burpee box jumps / step ups
4-5 power cleans@50-60% of 1rm
time target under 60seconds, time cap 75 seconds.

No workout

Warm Up
3 rounds
1 min rowing
12 alt leg v.ups
12 mountain climbers
8 alt hand db power clean&jerks (add weight each round)
8 ring row

Metcon
5 sets
24/20 calories rowing
16 v-ups
6 power clean&jerks @40-50kg/25-35kg
rest 1:1 or alt time with partner (tai aina kun soutulaite vapautuu aloita
uusi kierros jos 3 hengen tiimeissä)

Accessory Work
3x12-15 banded strict chin ups
3x12-15 barbell bicep curls
rest 1-2 min bwn sets

EMOM18:
a) 5-10 jumping kipping / kipping / butterfly pull up
5-10 assisted / bodyweight / deficit push up
b) 20-40 DU / 30-45s DU learning / 30-60 SU
c) rest

TC: 45s / intervalli.
Rasittavuus: RPE 7-8

" BlackJack"
21 mins AMRAP
21 KB USA swing @24/16kg
21 Sit up
21 HR Push up
GOAL: 3+rounds

Weighted dips 5x3

Alternating between Weighted Pull-ups & Seated Shoulder Press ( 5 Rounds )

Pull-Ups 1-1-1-1-1
Seated Shoulder Press 5-4-3-2-1

Go Every 2:00 ( Total 20:00 )

Deadlift

10-8-6-4

1-2reps in tank

Penkki 3x6x80%

Sotilaspenkki 70% x amrap

Pystysoutu käsipainoilla 3x20

Pullover 3x20

Ojentajat kumpparilla 5x15-20