A)
Strict Press 1x1
10 min to build to today's heavy single.

B)
Strict Press
3 x max reps @ 75% of A, go every 90 sec.

Back Squat (15 mins total )
Build up to today's heavy 4.
--then--
3 x 4 @ 80-90% of the first part!

MetCon: "Dirty thirty" (for time)

30 Box Jump
30 Jumping Pull up
30 KB - swing
30 Walking lunges
30 Knees to elbows
30 Push press
30 Back extensions
30 Wall ball
30 Burpees
30 Double unders

1:00 double-unders
1:00 push presses (25/35 kg)
1:00 air squats
– No rest between movements.

Scaled wod
3 rounds for reps of:
1:00 single-unders
1:00 push presses
1:00 air squats
– No rest between movements.

EMOM 8:
ODD Minutes: 4-6 Strict Chin-ups
EVEN Minutes: 8-12 Strict Handstand Push-ups

5 Rounds of:
1:00 Farmer Carry - heavyish
:30 Rest
1:00 Front Rack Kettlebell Carry - Lightish
:30 Rest
1:00 Wall Balls @20/14
:30 Rest

• Steady effort all the way. Pace yourself in the early rounds to maintain output.

AMRAP9:
45s row/ski
6+6 KB bottom up press
5 inchworm
20s+20s banded lat. stretch

Warm Up
2 rounds
2 min cardio machine
5 inch worm + push ups
5+5 lunge elbow strech
10 db snatch
5+5 press in lunge positition
10 goblet squats

Strenght
Build to heavy 8-10 rep set on Overhead Squat
5x8-10reps@35-70% of 1rm. On last set 1-2 RIR.
rest 2-3 min bwn sets

Dumbbell Snatch (Power or Muscle)
12+12 / 10+10 / 8+8 and 6+6 reps, add weight on every set!
rest 1-2 min bwn sets

Metcon
8 min amrap
8-12 push ups
8 toes to bars / 12 kipping knee raises
8+8 single arm db oh lunges R/L
target 4-6 rounds.

Kyykky 4x7x70%

SJMV 3x10x35-45%

Reisikoukistus 5x10-15

For time: (TC 11)
600-800m run
21 deadlift
300-400m run
15 power clean
200m run
9 thruster

Rx: 50/35
RPE 8-9

Skaalaus:
Juoksumatkat niin, että ensimmäisen juoksun ehdit <4min ja toisen <2,5min. Painot niin, että pystyt tekemään thrusterit tuoreena putkeen, rinnallevedot nopeina ykkösinä/muutamassa tng-sarjassa ja mavet pystyisit halutessasi tekemään halutessasi putkeen.