Warm Up
2 rounds
2 min air bike (add speed during 2 min)
10/10 bulgarian split squats
20 db snatch
20 alt leg v-ups
then mobility and warm up sets for squats

Strenght
FS/BS Squat Program Practise 5
4 sets 4 FS + 8 BS @75-80% of 1rm
rest 3-4 min bwn sets
Power Snatch 4x5@75-80% of 1rm power snatch
rest 1.5-2 min bwn sets
Power Clean&Push Jerk 4x5@75-80% of 1rm power clean&jerk
rest 1.5-2 min bwn sets

Metcon
5 min amrap
10/8 calories air bike (masters 45+ 9/7 calories)
7-10 thrusters @42.5/30kg or 25/35kg (masters 45+ 7-8 reps)
target 4-5 rounds.

Optional Accessory Work
3x10 barbell upright row + 10 reverse flyes with light dumbbells
3x10/10 kb side bents + :40 reverse chinese plank
rest 1-2 min bwn rounds

Etukyykky 5x5 (nousu kovaan vitoseen, 5-10kg enemmän vs. viime viikko)

Maastaveto 2x5x80%

Salkkunostot käsipainolla 3x20 / käsi
-jokainen toisto lattiasta

Vatsarutistukset 3x20

40 burpee box-overs (51/61 cm)
30 deadlifts (47/70 kg)
20 overhead squats
5 muscle-ups

Scaled WOD
30 burpee
20 deadlifts
10 overhead squats/front squats
5 low ring foot-assisted muscle-ups

Kyykky 2x5x80%

Maastaveto 5x5x50-60%
-päinvastainen tekniikka

Bulgarian Split Squat 3x6 / jalka

SitUps 3x10

B1) Weighted dip 10x30%, 8x40%

1:30 on - 2:30 off x6:
5 power clean (70 / 50)
10 box jump (60 / 50)
AMRAP wb (9 / 6)

Overall RPE 9-10, go hard! For cleans and box jumps you have a 70s time cap, hence you should have at least 20 seconds for wall balls.

Result: total number of wb throws.

Strength (load)

5 sets of 10 weighted front rack lunges. Rest 3:00 between sets.
Score: total KG lifted.

Metcon (time)

For time:
1600m run
75 1-Arm thrusters
800m run with DB
150 Squats with DB

M: 22,5kg N: 15kg DB
Timecap: 22 minutes.

Mobility work!