A,
Squat clean with 3” pause at bottom
+
Split jerk with 3” pause at dip

• build to a heavy single in 15 mins

B,
You Go , I Go
Partner wod in 18 mins complete
1000m row
50 thruster @20/15kg
800m row
50 thruster @43/30kg
600m row
Remaining time :
AMRAP thruster @60/43kg

RX
8 ROUNDS FOR TIME
3 Power Snatches (70/47kg)
5 Strict Handstand Push-Ups
7 Pull-Ups

SCALED
8 ROUNDS FOR TIME
3 Power Snatches (Moderate)
5 Box Pike Push-Ups or Pike Push-Ups
7 Jumping Pull-Ups
RPE 7-8
Timecap 20:00

E2mom x10 with two DB's / KBs:
1 devil's press
2 thruster
3 snatch
2 thruster
1 devil's press

Treenin flow: Joka toinen kierros kahdella kässärillä, joka toinen kahdella kahvakuulalla.
Tarkoitus: Rakenna painoissa päivän fiiksen mukaan. RPE 7-8. Tavoiteaika / kierros <60s.

Teams of 2/3
100 cal bike/row/ski
30 dual kb dl 24/16
30 kb hang power cleans 24/16
30 dual kb front squat 24/16
30 kb stoh 24/16
100 cal bike/row/ski
40 bb deadlift 50/35
40 bb power clean 50/35
40 bb front squats 50/35
40 bb stoh 50/35
100 cal bike/row/ski
50 m dual db lunge 15/10
50 db snatch 15/10
50 dual db front squats 15/10
50 db stoh 15/10

Rest day - what did you do?

RX
EMOM x 10 MINUTES alt:
odd: 2-4 Strict Handstand Push-Ups
even: 3-5 strict pull up

SCALED
EMOM x 10 MINUTES alt:
odd: 2-4 Box Pike Push-Ups
Both options: Adjust pads, floor, or deficit as needed
even: 2 negative pull up/10 ring row/3 assisted pull up

13:00–15:00 “Riippuu mistä roikkuu”

Kisaaja 1 aika: + Kisaaja 2 aika: =
Kummankin kisaajan roikuttu aika
laskettuna yhteen

Painot

RX: 2 x 15/22,5kg
Skaalattttu: 2 x 10/15kg, polviennosto
Alle 18v, 50-59, 60+ 2 x 10/15kg
Skaalattu: 2 x 5/10kg polviennosto

EMOM x 32-40

1) 8-14cal row
2) 6-10 burpee box over
3) 8-14cal c2bike
4) gymnastics of your choice

choose 1 movement: RMU, BMU, ttb, hspu, wall walk or hsw

Valitse yksi gymnastics liike listalta. Valitse toistomäärä siten, että pystyt keskittymään laadukkaaseen tekemiseen läpi harjoituksen. Maksimi työaika per piste 40-50s

Handstand walk 2/2

3-4 rounds
1 wall walk + 10-20sec hold
15 banded face pull
10 + 10 shoulder flys: side & front

Warm Up
5 min fast walk to light jog/run
then
2-3 Sets
5 scap pull ups slowly
5 Ring Row
5 (HR) Push Up
10 Banded Air Squat

Workout Prep
100m Run
2 Strict Pull Up
4 Push Up
6 Air Squat

Metcon
3 Sets
5 min on / 2 min off
Buy In: 400m Run
Max Rounds
Strict Cindy
after 3 sets rest that 2 min and then
5 min run @moderate pace
eli 3x400m juoksut + cindyä ja sit kerran 5 min juoksu.

Strenght
5x3 Front Squat to Bench (eli ns. box front squat) @60-65-70-75-80% of 1rm front squat
perform 6-10 kipping hspu after box squat set
rest 1.5-2.5 min bwn sets

Accessory Work
2-3x12-15 double kb incline bench press @light/moderate weight
2-3x12 double kb front rack step back lunges @2x12/2x16kg's (6 per leg)
2-3x24-30 kipping knee raises
rest 1-2 min bwn sets