For Time:

3rounds of:
10 Push Jerks @65%
20 V-ups

Rest 3min

30 Push Jerks
60 Sit-ups

5 sets of Shoulder Presses
Set 1: 7 @60%
Set 2-3: 7 @65%
Set 4-5: 5 @70%
- Rest 2-3min btw sets

Treeni 3
Warm Up
2 rounds
1.5 min rowing / ski
1.5 min air bike / run
10+10 suitcase deadlifts
10+10 single arm bench press

Strenght
Deadlifts 3x3 reps @80-85% of 1rm. (should have like 1-2 reps in tank)
Bench press 3x3 reps @80-85% of 1rm. (should have 1-2 reps in tank)

Accessory Work
3 rounds
12+12 curtsy lunges
12+12 single arm db row
rest as needed
(omatoimi)
3x:30-45s Side plank R/L + 50m farmers walking (heavyish)
rest as needed

AMRAP 5:
10/15 calorie row
10 push-ups

Scaled WOD
AMRAP 5:
7/10 calorie row
10 worm push-ups

Partner workout

For time
50 box jump / step-up 60/50
60/50 cal row
40 pistol squat
40 burpee over rower
40 pistol squat
60/50 cal row
50 box jump / step-up 60/50

Share repetitions with partner

Viikko 46 (4/5)
Treeni 1
Warm Up
1 round
2-3 min air bike/row
5+5 lunge elbow strech
10 wall squat
10 band pull aparts
20 glute bridges
then 2x
3 clean pull + 3 hang power clean + 3 press + 3 tempo front squat + 3 jerk balance
rest 30-45 sec bwn rounds

Weightlifting
3x Power clean + Push Press + Squat clean + split jerk @40-50%
3x power clean + split jerk + squat clean + split jerk @60-70%
Clean Jerks
1@80% , rest 20s 1@80%, rest 30s, 1@80%
1@83%, rest 30s, 1@83%, rest 45s, 1@83%
1@85%, rest 45s, 1@85%
1@88%, rest 60s, 1@88%
rest 2-3 min bwn "sets"

Intervals
Every min for 5 mins
4-6 bar over burpees
4-6 power snatch @light weight

rets 5 min

Every min for 5 mins
4-6 bar over burpees
4-6 power clean&jerks @light weight

1) Clean 5x2x75%
2) Clean pull 3x3x110%

Partner WOD
Part 1
20 synchro pull ups
20 synchro T2B
20 partner over burpees (stay in Hollow while the other one jumps)
Part 2 YGIG
20 push press 60kg/40kg
20 Floor press 60kg/40kg
20 hang power cleans 60kg/40kg
600m run (both at the same time)

1) Weighted pull ups 4x5x40%

“Mikko’s triangle”

10 rounds, 1 min per station:

A. Bike cals
B. Row cals
C. Ski cals
D. Rest 1 min

Set a target number of calories and complete that number of calories each minute through the entire workout