21-15-9
Push Jerk 60/40kg
Wall Ball @9/6kg
Timecap: 10mins
- use heavier weight than usual for jerk

Gymnastic EMOM 16 mins
1.min : Strict Toes 2 Ring x 6-8
2.min : Strict HSPU x 6-8
3.min : Chin up hold 30 sec
4.min : Bar MU support hold 30 sec

( use box to jump up to bar mu top position, if needed )

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
siksakkiin hypyt x 8 (välipompulla edeten) x 3 sets
then take some short barbell prep as needed and go for heavy squats!

Strenght
In the hole front squat 4x5reps @55-60-65-65% of 1rm (as perfect form as you can, push hard up, control down)
rest as needed bwn sets

Weightlifting
3x1 clean pull + 1 power clean + 1 push press + 1 squat clean + 1 split jerk@35-55%
3x1 power clean + 1 squat clean+ 1 front squat + 1 split jerk @60-75%
3x1 clean + front squat + split jerk @80-90%
rest as needed bwn sets

Metcon Prep:
2 sets
4 tng power clean&jerk + 4 burpee box jump/step overs @50/60cm
rest 1-2 min bwn sets

Metcon
2 sets
9-6-3 reps for time
power clean&jerks
burpee box jump/step overs
rest 4 min bwn set

First set goal weights for RX is 52.5/38kg and masters 45+/scaled go 45/33kg -> try to go unbroken sets with barbell
Second set weight is 45/33kg and masters 45+/scaled go for 40/30kg -> try to go unbroken sets with barbell
time target per set is 2.5-3.5 minutes.

Cool down
some light bike erg and short streching

There is no description for this WOD as it is stat.

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 pull + 5 hip muscle snatch + 5 snatch landing
2nd round) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x2 snatch pull + 2 hip power snatch + 2 snatch balance @35-50%
5x1 snatch pull + 1 power snatch + 1 squat snatch @60-75%
rest as needed bwn sets

Strenght
Back Squat 5+4+3+2+1 reps@70-80-(85-87)-(90-93)-100% of 1rm (ota varmistajat päihin buustaan tekemistä jos mahdollista/varmistusraudat)
rest as needed bwn sets

Metcon Prep:
4x20 sec on / 10 sec off
odd : row erg at 80-90% effort
even : wall ball @6/9kg
rest 1-2 min
4x20 sec on / 10 sec off
odd: echo bike at 80-90% effort
even : db snatch @15/22.5kg

Metcon (80-90% effort)
tabata (8x20 sec on / 10 sec off)
odd: row erg

even : wall ball shots
rest 4 minutes
tabata (8x20 sec on / 10 sec off)
odd : air bike
even : db snatch

Cool down
light cardio 5-10 minutes

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