15cal Ergo
12 hang squat cleans (30/42,5 kg)
12 burpees

Scaled WOD
6 rounds for time:
10cal Ergo
10 hang squat cleans
8 burpees

Warm Up
2 rounds
2 min cardio
10+10 banded side steps
10 banded glute bridges
10 banded air squats
:45 plank hold
then some movement prep for Overhead Squats and start strenght part

Strenght
2 Sets
8 Overhead Squats @50-60%
rest 2-3 min
6 Overhead Squats @60-70%
rest 2-3 min
4 Overhead Squats @70-80%
rest 2-3 min

Metcon
2 sets
12/15 calories rowing or 9/12 calories air bike
16-20 db snatches
16-20 Wall ball shots
12/15 calories rowing or 9/12 calories air bike
rest 1:1 bwn sets, alt time with partner full round

Level 1.
4 rounds for time:
400m run
16 pull up
30 push up
50 air squat
400m run
Rest 2min between rounds.

Level 2.
4 rounds for time:
400m run
12-14 pull up
20-25 push up
40 air squat
400m run
Rest 2min between rounds.

Level 3.
4 rounds for time:
400m run
8-10 pull up
15-20 push up
30 air squat
400m run
Rest 2min between rounds.

Rpe 4-4.5

TC 40min

Tavoite löytää vauhti mitä pystyt ylläpitämään kaikilla kierroksilla. Valitse level oman tason mukaan.

Skaalaukset: run -> matka pull up -> jumping push up -> kulma air squat -> reps

E90s x 10

5x 3 hang power snatch
5x 2 hang power snatch

3 x e2m:
3 clean pull (TNG) @ heavy

Narrow grip bench press 4x8

Warm Up
2 min of each cardio machine
then 2 rounds
3 inch worm + push ups
3+3 lunge elbow strech
6 box step overs + 4 box jump overs
6 single arm devils press
3+3 single arm thrusters

Workout
3 Sets
12/15 Calorie Row
14 box jump overs, step down

3 sets
12/15 calories ski
4-6 devils presses with 2 db's

3 sets
9/12 calories air bike
7 thrusters @2xkettlebells

alt time full set with partner, 3 times per set, time target per set is sub 1.5 min
after doing 3 sets one movement pair, rest 2-3 min and change to next one.

Penkki 2x1x90%

1lankun penkki Max1

Vipunostot sivuille x20
Pystysoutu käsipainoilla x20
Kohautukset kumpparilla x20
Etunojapunnerrus x amrap (vain kierroksilla 1,3 ja 5)
-5 kierrosta

Teams of two:

80 steps double KB front rack walking lunges (split)
70 hang power clean 60/40 KG (split)
60 Partner wall ball
50 HSPU (split)
800m run (both)
50 HSPU (split)
60 Partner wall ball
70 hang power clean (split)
80 steps double KB front rack walking lunges (split)

-time cap 40 min.-

4-3-2-1

Add weight after each sets. Heavy sets!