WU: AMRAP8:
45s erg
5 kang squat
5 inchworm burpee
5+5 DB push press
20-30 su

Partner workout

18min AMRAP
5 toes to bar
3 squat clean 80/55
1 wall walk

You go / I go full rounds with partner

Nopeet vitoset

Warm Up
2 rounds
40/20/10s rowing, add speed
40 plate hops (sivuttain, ristiin eteen)
10 gtoh + halo
5+5 halos
10 pause squats
then 2 rounds
5 romanian deadlift
5 hang muscle clean
5 front squat
5 tall cleans

Weightlifting
3x2 clean pull + 2 hang power clean + 2 front squats + 2 split jerks @35-55% of 1rm
4-5x1 power clean + 1 hang power clean + 1 hang squat clean + 1 split jerk@65-80% of1rm clean&jerk
rest as needed bwn sets

Metcon
2+2+3 min on / 1 min off
8 double db/kb hang clean&push press @RX DB's
8-12 toes to bars / strict knee raises as high as possible
max reps strict hspu or kip hspu in remaining time (target is 6-12 reps per 2 min set and on last 9-18)
or
max reps burpees, (you should go burpees if hspu isnt familiar for you to do)

Warm Up
3 min cardio machine
then 2 rounds
8+8 half kneeling kb bottom up press R/L @8/12kg
4-6 controlled strict chin ups
16 hollow rocks
8 box jumps/ squat jumps

Weightlifting

3x2 Push Press + 2 Push Jerk + 2 Split Jerk @35-65% of 1rm jerk (pause on jerk catch position)
3-4x2 Push Jerk + 2 Split Jerk @70-80% of 1rm
rest 1.5-2 min bwn sets

Metcon
3 sets at 75-85% effort
600-800m Run / 3-4 min cardio machine
12-18 strict or kipping pull ups
20-30 push ups
25-40 air squats
rest 3 min bwn sets

4 intervals (A-B-A-B)

A) 4min AMRAP
5 deadlift 100/70 / 10 deadlift 70/50
10 bar over burpee

Rest 2min

B) 4min AMRAP
5 strict handstand push-up / 10 handstand push-up
10 box jump 60/50

Rest 2min

*DL: first round 5x100/70, second round 10x70/50
*HSPU: first round strict, second round kipping

1RM Shoulder Press

8 min for quality:

3 min erg

rest of time:
10 prone upper body lift
10 banded shoulder external rotation
15-30s hollow hold

upper body lift:

banded face pull to shoulder external rotation:

BULGARIAN SPLIT SQUAT + BENT OVER ROW

4-5× 5+5@moderate weight *RPE7-8, 2-3 reps left, rest btw sets 2-3min

*Bulgarian Split Squat unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti BSS perään

45 min Alkavalla min 45 sek töitä/ 15 sek siirtymä.

1. Naruhyppy
2. Pyörä, Echo, assault
3. Roikkuminen/käsilläseisonta (vuorokierroksilla)
4. Soutu 5.tauko