Partner wod (you go , I go)
50-40-30-20-10
wall balls@9/6kg
Cal Row/Bike/Ski
100-80-60-40-20
Double unders
*20 Meter DB Bear Crawl after each round

Goal: Sustainable pace
TIME CAP = 30:00

Extra:
Tabata Dead bug with DB or Wall ball

Warm Up
2 rounds
2 min cardio
5+5 reverse lunge + rotation
2 wall walks + 30s plank hold
10 scapula pull ups (hold 1 sec on each rep)
10 tempo goblet squats
10 kb swings
then some front rack/oh mobility as needed and warm up sets

Strenght
Front Squat 5x3reps@70-80% of 1rm
go new set every 1.5-2 minutes
Push Press 5x3reps@70-80% of 1rm
go new set every 1.5-2 minutes

Metcon
12 min amrap
12 front squats @60/42.5kg (masters 45+ 50/35kg)
12 deficit kipping hspu (men 10kg plates/women 5kg plates)
12 toes to bars
break front squats in 2 parts, split hspu in 2-3 sets and toes to bars in 1-3 sets.
target 4-5 rounds.
skaalaa hsput niin että et joudu pilkkomaan 3 settiä enempää ja aikaa ei menis 1.5 min pidempään siinä, eli vaikka tasa
maalla tai abmatin kanssa.

Accessory Work
2-3x10+10 bulgarian split squat
2-3x10+10 single arm db press
2-3x15-20 ghd hip extensions
rest as needed

Rive ja työntö

Snatch

8 x 2 @ 70-88% Every 1:30

Drop barbell between reps.

5000m skierg

5 rounds for Quality
1-3 strict pull up
2-6 push up
9 air saquat
* -ei kelloa, hyvä laatu liikkeessä*

Warm Up
3-5 min easy to moderate rowing, add speed as you like
then
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch/clean&jerk with empty barbell as you like 6-8 minutes total time

Strenght
flat foot snatch + flat foot pause hang snatch
3x2+2 reps @35-50%
snatch + pause hang snatch
3x2+1reps @60-70%
3x1+1reps @75-80%
rest 1-1.5 min bwn sets

rest few minutes after snatch before starting clean&jerk

power clean+push press+ hang squat clean+ split jerk (pause on catch)
3x1+1+1+1@35-50%
squat clean + hang squat clean +split jerk (pause on catch)
3x1+1+2reps @60-70%
3x1+1+1reps @75-80%
rest 1.5-2 min bwn sets

PAUSE MEANS 2 SEC HOLD ON CATCH POSITION, GET THAT BALANCE AND CONTROL FOR IT AND FINISH REP.

Metcon Prep
2-3 sets
40 sec easy + 20s moderate + 10s fast, 20 sec walk bwn sets.

Metcon
1200m run @5km pr pace
rest 1 min
200m run @1km pr pace
rest 30s
200m run @1km pr pace
rest 2 min
1200m run @5km pr pace
rest 45s
200m run @1km pr pace
rest 45s
200m run @1km pr pace

E2MOM x8, alternate between a & b:
a) 6-8 weighted / bw / assisted strict chin up (vastaote)
b) 6-8 strict HSPU / feet on box HSPU / pike push up
- HSPU:ssa max. 1 abmat pään alla
- RIR 1-2 molemmissa liikkeissä viimeisellä sarjalla

For time
50-40-30-20-10 DU / 100-80-60-40-20 SU
25-20-15-10-5 push up / elevated push up

TC: 10

Skaalaus: Valitse tuplissa sellaiset määrät, että pystyt tekemään pisimmän sarjan max. 90s aikana / 5 tai vähemmässä osassa. Vaihtoehtoja esim. 30-24-18-12-6 tai 20-16-12-8-4. Jos saat tehtyä tuplia, skaalaa ennemmin määrää kuin suoraan sinkkuihin, sillä vain tekemällä oppii.
Punnerruksissa valitse variaatio, jolla pystyt tekemään ensimmäisen sarjan max. 3-4 osassa.

Huom! Voit tehdä kumman tahansa version kaikilla tunneilla.

Warm Up
2 rounds
2 min cardio
5+5 squat strech
5 inch worm + push up
10 goblet squats
10 ring rows
:30 Side Plank Hold R/L
then some front rack&overhead mobility as needed and warm up sets

Strenght
Front Squat 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes
Push Press 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes

Metcon
3 rounds for time
20/15 kipping hspu
20/15 c2b pull ups / kipping pull ups
20/15m double kb/db front rack lunge walk @rx weights
time target 10-13 minutes, time cap 15 minutes.
smart break on gymnastics movements, example 3-6 rep sets with small calculated breaks, it will feel easy at first round,
but remember there is 2 more rounds to come.
try to get lunges unbroken or with 1 small break at turning point if it allows you to keep speed better.
hspu shouldnt take longer than 1.5 min, same with c2b or pull ups, choose the rep scheme that way.
masters 45+ / scaled 15 reps or meters.

Optional Accessory Work
2-3x8+8 bulgarian split squat
2-3x8+8 single arm db press
2-3x15-20 ghd hip extensions
rest as needed