EMOM 12
Odd: 5 Bench Presses (65% of 1RM)
Even: 8 Hand Release Push-Ups

Merimiespunnerrus 5x8-15

Mave tempausotteella 5x10
-noin 40%

Ojentajat niskan takaa 5x12

Painijat kyljet 4x10 / puoli

QuadBlast 3 kierrosta

Warm Up
3-5 min of cardio machine work as overall warm up for body
5 min of speed ladder drill work as overall warm up for body
3x10 lateral jumps (sivuttain hypyt, pidä tasapaino ja yritä reippaahkoa ponnistusta joka hypyllä, kädet myös rytmiin) 1 min rest bwn
then some mobility&squat preps and go for it

Strenght
In the hole front squat 5+4+4+4reps @60-70-75-80% of 1rm (perfect form, try to push hard up, controlled down and pause each rep at bottom)
rest as needed bwn sets

Weightlifting
3x1 power clean+ 1 push press + 1 hang power clean + 1 push jerk
5x1 power clean +1 push jerk + 1 hang squat clean + 1 split jerk @60-80% of 1rm clean&jerk
rest as needed bwn sets

Metcon prep:
2 sets
4-6 bfb + 4-6 dl (add weight) + 2-3 box jump overs
rest 1-2 min bwn sets

Metcon
4-5 sets, 1 min on / 2 min off
8-12 bar facing burpees + 7-9 deadlifts @55-65% +max reps toes to bars in remaining time
speed/power workout. fast moving.
so add + 1 rep to deadlift and 5-10kg from last time.

Cool down
5 min light cardio

For time:

50 x slamball
Run 200m
Ski 500m
50 x med.ball lunges
200m run
50 x wall ball
200m run
20 x burpee broad jumps
100m farmers walk @2 x 32/24kg
200m run
Row 500m
200m Run
50 Box step overs

Kapea penkki 12-8-4-8-12

Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then 3 rounds of snatch barbell warm up
1st round) 5 snatch RDL + 5 hip shrugh and elbows high + 5 ohs
2nd round) 5 snatch pull + 5 hip power snatch + 5 snatch drop
3rd round) 5 snatch high pull + 5 hang power snatch + 5 snatch landing

Weightlifting
3x1 power snatch + 1 low hang power snach +1 hang power snatch + 1 snatch balance + 1 ohs @35-50%
5x1 power snatch + 1 hang power snatch + 1 squat snatch @60-80%
rest as needed bwn sets

Strenght
Back Squat 4x5 reps@65-70-75-80% of 1rm
rest as needed bwn sets

Metcon prep
2 sets
5 front squats + 5 burpee pull ups + 5 front squats @lighted weight (second set @wod weight and 3+3+3 reps)
rest 1-2 min bwn set

Metcon
For time
15 front squat @50/70kg and masters 45+/scaled 42.5kg/60kg
15 burpee pull ups
15 front squat
target is to to fast and try to get unbroken sets on squats. time target is sub 4 minutes

Hyrox style

Solo/ in pairs split the reps

400m row
40 wall balls 6/4kg
800m bike
60m burpee board jumps
400m row
90m wall ball lunges
800m bike
40 hand release push ups
400m row
180m farmers carry 2 x 24/16kg
800m bike
80 sit ups

TC: 40min

5 sets of BTN Split Jerk
- Rest 2min btw sets

Set 1: 3 @60% 1RM Split Jerk
Set 2: 3 @65%
Set 3: 2 @70%
Set 4: 2 @75%
Set 5: 2 @80%

5 rounds, 45 secs per station, for max reps of:
Double Under/ Single Under
Rest 45 secs
Dumbbell Box Step Over, 1x22.5/15 kg, 50cm
Rest 45 secs

Power Jerk

Build to the heaviest 5 reps of the day in 12-15 mins!
Practice reracking with lighter sets!