4 sets
8 DB DB/KB Push Press + 15m OH Walk
8 Around The World

DELOAD WEEK

Portin synttäritreeni "Portti 3v"

Team workout (in teams of 3)
5 rounds for time
10 pull-up
8 double DB hang clean & jerk 2x22,5/15
6 burpee box jump over 60/50

One by one, full rounds (Work & rest is 1:2)

5x2 (1 Muscle Snatch + 1 OHS)
- Go by feel
- Rest 2min btw sets

3 rounds
3 snatch pull @100% 1RM snatch
3 high box jump
Rest 1,5min

60 pull-ups
20 KB Turkish get-ups (16/24 kg)
– Switch arms as needed.

Scaled WOD
For time:
40 jumping pull-ups
20 KB/DB Turkish get-ups
– Switch arms as needed.

Clean: 3x1 (85%/1RM)

Dynamic Box Squat
10x2r @ 60%
45s. Recovery

A) Handstand walk skills

B) 5 rounds
10m handstand walk / 2-3 wall walk
7+7m DB walking lunge 2x22,5/15

Rest 1:1 between the rounds

Warm Up
2 rounds
2 min air bike,run, row,bike erg, sledge push (add speed during 2 min)
20 lunges step backwards/forwards alt leg
20 db snatch, second round db pc&pp from ground
1:00 Plank Hold , second round :30/30 side plank R/L
then mobility and warm up sets for squats

Strenght
3 sets of 2 Front Squats + 4 Back Squats @85-95% of 1rm Front Squat
rest 3-4 min bwn sets

Metcon
21-15-9 reps for time
Calories AB,Row,BERG,RUN
Double kb/db front squats @7.5-12.5/15-20kg's
Try to keep the mod/fast pace on cardio and hit unbroken sets on squats!
Women calories 17-12-7 on. Men cal on air bike 16-12-8 and women 12-9-6.

Cool down finisher for 5-10 minutes with light cardio

Deadlift
8-6-6-4

2-3 reps in tank