Find your Deadlift 2RM

40 burpees to a target
40 front squats (30/40 kg)
30 burpees to a target
30 front squats (40/60 kg)
20 burpees to a target
20 front squats (55/80 kg)
10 burpees to a target
Max-rep front squats (70/100 kg)

Scaled WOD
AMRAP 17:
30 burpees
30 front squats (15/25kg)
20 burpees to max reach
20 front squats (20/30 kg)
10 burpees to max reach
10 front squats (25/35 kg)
5 burpees to max reach
Max-rep front squats (30/40 kg)

back rack reverse lunge 3x 6+6
* -lepo 2-3min
-tee heikompi jalka ensin*

E90s x12:
3-2-1 - 3-2-1 - 3-2-1 - 3-2-1 Clean & Jerk

Clean & jerk anyhow.

Warm Up
2 rounds
2 min cardio machine
10 step back lunges + 10 cossack squats
8-10 pause wall squats
8-10 burpees
then some barbell prep for snatch and start Strenght part

Strenght
Flat foot snatch 3x3 reps @35-50%
Snatch 3x3reps@60-70%
5 sets : 75-90%x1, rest 10-20sec 75-90%x1, rest 10-20sec 75-90%x1 rep
rest 1-2 min bwn sets.
Snatches can be done squat or power snatch, depending of your needs/mobility

Metcon
For time
30-20-10 /24-16-8 cal for women
calories machine
15-10-5 reps
deadlift @40-55/60-80kg
toes to bars / Kipping knee raises
time cap 12 minutes.
Air bike calories 24-16-8/20-13-6

Front squat

5-3-1-10+

0-2 reps in tank / last set 75% of daily 1rm, max reps front squat (15rep max)

Penkki 3x5 (77,5-82,5-87,5%)

Pystypunnerrus 5x10x30%

Vipunostot sivuille 5x8-12

Yhden käden kulmasoutu 3x30 / käsi

Deadlift

3-2-1-2-3

1-3 reps in tank, heavyish

E2MOM x 4-6

10-20s L-sit, remaining time easy pace bike (recovery zone)

45min ajan laadukkaasti

4min Kone
12m Askelkyykky
8 Hyvää huomenta tangolla
8 Sots press niskan takaa tangolla tai kepillä
Submax rento roikunta
Submax käsilläseisonta seinää vasten
6-8 Ulkokierto (olkapäiden)