20min amrap:

• 3 tgu vasen käsi (N 12kg / M 16kg)
• 20 swingi (amer.)(N 16kg / M 24kg)
• 3 tgu oikea käsi (N 12kg / M 16kg)
• 30 tuplanaruhyppy

22 Minutes Of :

12-16 Plate Bench Press
10+10 Banded Hamstring Curls
16 Biceps Curls, alternating
20 Tuck Ups

EMOM36

1. 5 Snatch 35/50 kg
2. 40 DU’s
3. 8 reverse Lunges 35/50kg
4. 10m+10m Sled push
5. 10 (s)hspu
6. 1-2 rope
7. 10 M hswalk
8. 3-6 MU + 6-9 T2B
9. Rest

40 min alkavalla 2 min.

1. 10 Linkkari + 15 kahvakuula heilautus
2. Kävely pallo/säkki sylissä tai olkapäällä
3. Laite
4. Lepo

Mobility for Upperbody

20 kierrosta parin kanssa

1 maastaveto
2 raaka rinnalleveto
3 kyykky
4 työntö
5 yleisliike

2xkp 22,5/15kg, tekijä vaihtuu täyden kierroksen jälkeen

Weightlifting

3-Position Clean x 2 X 5 @ 65% 1RM

WOD

Wearing a 10/6kg weighted vest

1600m run
10 pullups
1200m run
20 pullups
800m run
30 pullups
400m run
40 pullups

http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/943/10_Ways_to_Increase_Lifting_Speed.aspx

Cluster Squat

Build upto a 12RM Back Squat

Then in sets of 6 unbroken reps perform 42 reps for time.

*if a set is broken, discount those repetitions.
*record the time taken and weight used.

Warm Up
2 sets with each machine
40 sec easy/20s mod/10s fast, rest 20s bwn
streching as needed and then complete the cardio session

Metcon
2 sets

2 minute Ski @ 70% (s/m 25-30)
2 minute Standing Bike Erg@ 75% (50-55 rpm)
2 minute Row @ 80% (23-27 s/m)
rest 2 min
2 minute Row @ 70% (s/m 18-22)
2 minute Ski @ 75% (s/m 27-33)
2 minute Standing Bike Erg @ 80% (55-60 rpm)
rest 2 min
2 minute Standing Bike erg @ 70% (45-50rpm)
2 minute Row @ 75% (s/m 20-25)
2 minute Ski @ 80% (s/m 30-35)
rest 2 min

Optional Accessory Work
3-4 sets
10-20 ghd sit ups + 10-20 american kb swings @16/24kg
rest 1-2 min bwn sets