In 15min find:
Max reps of bodyweight chin ups

Chin up = palms facing you.

Choose track based on your bodyweight chin up capacity: if you can perform 4 or more strict bodyweight chin ups, choose Track 1, otherwise go with Track 2. Track 1 emphasizes chin up volume and Track 2 absolute strength gains to get closer to your first bodyweight chin ups.
You can follow either track on both WOD & EASY classes.

Yhden käden kulmasoutu 3x20

Maastaveto 3x5x75%

Bulgarian Split Squat 3x10 / jalka

Kylkilankkunostot 3x20 / puoli

Hauiskääntö tangolla 3x15

Vinopenkki 15-10-8-6

Suorinjaloin mave 3x10x30%

Sivutaivutus 3x20 / puoli

Kyykky 3x5x75%

Rive TAI Tempaus TAI Pendlay row 5x5

Pystysoutu yhdellä kädellä 3x12 / käsi

Etukyykky 5x5
- noin 25-30%
-1s stopeilla

Maastaveto 2x6x70%

Kahvakuula-/käsipainosoutu vuorotahtiin 4x30 (15/käsi)

Lankkusoutu kumpparilla 4x15 / puoli

Bench Press

Use 10 Minutes to approaching. Perform 5 sets Of 5 rep sets, same weight across.

Rest 2:00 - 2:30 Between Sets.

Warm Up
2 rounds
1.5 min cardio
10/10 kb bottom up press
20 heel overs
5-7 burpee broad jumps

Strenght
Strict HSPU 3 x 8-10 reps or 4x4-6 reps
rest 2 min bwn sets

Metcon
Every 4 min for 24 minutes (6 sets)
Odd: 15/12 cal cardio + 10-15 kb swings 16/24lkg + 7.5-15m hs walking/3-4 wall walks
Even: 15/12 cal cardio + 10-15 toes to bars + 10 box jumps 60/50cm
eli aina 4 min välein starttaa uuden erän, vuoroin odd . vuoroin even ja niin että tulee
3 sarjaa molempia.

Upper body strength
4x5-10 strict pull up (slow negative) / scaled negative pull up
4x5-10 ring dip (slow negative) / scaled with banded ring dip
3x 10+10 Db row
3x 10+10 Db press

2-3reps in tank, rest 1-2min between sets

A)
Daily max of :
Hip squat snatch
Snatch Balance
OHS
- 15 mins to build up

B)
Partner WOD ( You GO, I GO)
“Randy with a boost”
For time
75 Hang Power Snatch@35/25
50 Power Snatch@43/30kg
25 Squat Snatch@50/35kg

Timecap : 15 mins

WARM-UP

15 minutes for quality & minimum rest of:
:45s Erg of choice
20 Bodyweight lunges
10+10 1-Arm dumbbell snatches
8+8 1-Arm overhead squats
6+6 Windmills
3-5 High box jumps

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SNATCH

Build up to a heavy weight in a complex of Muscle snatch + Push press behind the neck + Overhead squat in 12:00 minutes.

Build up to a heavy, but fast weight in a complex of Snatch + Snatch drop in 12:00 minutes.

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STRENGTH

4 Sets of 3 Front squats right into 5 Back squats @ 55% (of 1 rep max front squat)
Lift every 2:00 min

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(OPTIONAL) BONUS WORK

ACCESSORY

Bulgarian split squat,
3 x 6/6 (easy)

1-Legged romanian deadlifts with dual dumbbells,
3 x 6/6 (easy)

Barbell forward raise,
3 x 8 (easy)

Dumbbell pullover,
3 x 8 (easy)

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(OPTIONAL) CONDITIONING

20:00 minutes for quality & minimum rest of:
30/21 Calories bike or row
20 Knees over toes lunges
6+6 1-Legged deadlifts
10 Jefferson curls
20 Banded pull aparts
6+6 1-Arm half kneeling kettlebell bottom up presses