For time
30-20-10 push-up
30-20-10 toes to bar

Kyykky 3x5x60%

Penkki 6x6x60%

Maastaveto 4x4x70%

10m HS walk/ 20 shoulder taps
10 toes-to-bar
10 push jerks (40/60 kg)

Scaled WOD
AMRAP 12:
15m bear crawl
10 hanging knee raises
10 push press

Viikko 48 (Test week 1)
Treeni 1
Warm Up
emom 6
odd: 45 seconds of rowing or air bike (start easy, finish mod/fast
even : 6-8-10 burpees
then 2 x
5+5 lunge elbow strech
5 wall squats
5 inch worm with push ups
10 air squats + 10 squat jumps
then barbell warm up
3 muscle snatch + 3 hang power snatch + 3 snatch balance or ohs
3 tall power clean + 3 front squat + 3 push press
perform this 2 times

Weightlifting
Find max weight for :
1-3 rm snatch (20 mins)
1-2 rm clean&jerk (20mins)

weighted pullup 1 RM

AMRAP 20min with a partner:
You go, i go
40 Wall ball
40 cal ergo
40 KB swing
40 sit up
40 burpee
40 ring row

Metcon (time)

For time:

40/30 Calories row
30 KB Taters 32/24kg
20 Box jump over 30/24”

Timecap: 6 minutes.

4 sets
(deficit ) Strict HSPU x 6-8
legless rope climb x 2

Scaling : high box for rope climb . Negative hspu Box hspu, pike push up higer reps

2 mins rest btw sets

1) HS progression
- Wrist warm up
- shoulder warm up
- HS against the wall 4x24s, perfect hand stand position is your goal, keep your toe nails and nose on the wall, nothing else

6 x 2 Push Jerks + 1 Split Jerk
- Rest 2-3min btw sets

Sets 1-2: @65% 1RM Push Jerk
Sets 3-4: @70%
Sets 5-6: @75%