IN TEAMS OF 2...
1200m Run / 6 x Stairs
400 Double Unders / Single Unders
20 Rope Climb / 40 Floor to Stand
100 Deadlifts

• Split reps as needed. Except stairs, both do at same time.
• You can start at any movement and mix movement orders as wanted.
• Deadlift weight should allow for consistent sets of 5 reps even when breathing heavy

10 Min Emom
1 Pause Back Squat
*1 sec pause at parallel (going down)
*1 sec pause at bottom
*1 sec pause at parallel (going up)

A) Warm-up:

3x
15/12 Calories row/bike
5 No contact muscle snatches
5 Behind the neck shoulder press.
5 Overhead squats
3-5 Tall box jumps
3 No feet snatch balances
3 Slow snatches"

B) Snatch technique

Primer:
Muscle snatch + Hang power snatch,
4 x (1+2).
You choose the weight but focus on good mechanics.

Hang power snatch,
5 x 2 @ 50-60%
Rest 1:00 min between sets.

Snatch balance + Overhead squat,
3 x (2+3)
3 x (1+2)
You choose the weights, but focus on good mechanics.

C) Clean technique

Primer:
Clean pull + Floating clean pull + Floating power clean with pause at catch
You choose the weights, but focus on good mechanics.

Clean pull & Power clean,
2 x (3+2) 60-65%
2 x (2+1) 65-70%

For time:
50 Air squats
10 Burpees
40 Sit-ups
10 Burpees
30 Lunge steps, alternating. Step front and back.
10 Burpees
20 KBS 24/16kg (US)
10 Burpees
10m Bear crawl
10 Burpees
20 KBS 24/16kg (US)
10 Burpees
30 Lunge steps, alternating. Step front and back.
10 Burpees
40 Sit-ups
10 Burpees
50 Air squats

Work in pairs, one person at a time.
10 x 2:30, 30 second rest between.
Score is total reps combined.

1. Erg, max. Calories
2. Double under
3. Devils press (one arm)
4. Wall ball (partner)
5. Pull up
6. Hspu
7. Deadlift 60/40
8. Power clean 50/35
9. Cluster 40/25
10. Wall walk

Upper Body Mobility

Warm up:
2 x
1:30 erg ( 1:00 moderate, 30sec fast)
8 kip swing
4+4 lateral kb bent press ( kts video) https://www.instagram.com/reel/Cl1KYBmgdIZ/?igshid=YmMyMTA2M2Y=

T2b Progression:
- t2b to target ( Pari pitää abmattia targettina)

-low bar t2b

Movement prep before workout:
3 Burpee box jump over with wall walks
Huom. Vähän eri kuin edellisellä kerralla. Nyt jää burpee pois wall walking jälkeen)

ON A 10:00 RUNNING CLOCK...
Practice Rope Climbs
Goal is to gain confidence and improve 'smoothness' on the rope.

DELOAD WEEK

"Tabata This!"

Tabata row (cal)
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata KB swing 16/12
Rest 1 minute
Tabata hand release push-up
Rest 1 minute
Tabata sit-up

450/500-m row or ski/bike 800-m/1000m
80 double-unders
40 walking lunges

Scaled WOD
3 rounds for time:
250-m row or ski/bike 500m
80 single-unders
20 walking lunges