For time
500m row
10 ring dips
400m row
8 ring dips
300m row
6 ring dips
200m row
4 ring dips

Open gym

Every 8min for 3 Rounds
1. Round
60/50 cal erg
50 sumo deadlift high-pull 37,5/25
2. Round
60/50 cal erg
50 hang power clean 37,5/25
3. Round
60/50 cal erg
50 shoulder to overhead 37,5/25

Kotitreeni

20min AMRAP
20 russian twist
10 push-up
20 arch rock
20 reverse lunge

5 Sets of Power Cleans & Push Jerks
Set 1: 2 @65%
Set 2: 2 @70%
Set 3: 2 @75%
Set 4: 2 @80%
Set 5: 1 @85%
Set 6: 1 @90%
- Rest 2-3min btw sets.

6 sets of 5 Front Squats:
Set 1: 72%
Set 2: 72-75%
Set 3: 72-75%
Set 4: 72-75%
Set 5: 75-80%
Set 6: 75-80%
- Pause :03 at the bottom, on the first 2 reps of each set.

Rest 2-3mins btw sets

A) Hang snatch + Snatch balance 10 x 2+2, every 1:30. 


B) Pause back squats, sets of 5 with 3s pause at bottom. 


C) Conditioning:

15-12-9 Reps of:

Snatch grip push press BTN

Lunges

Box jumps



*Boxit vauhdittomina eli ei esikevennyksiä tai jännehyppyjä.

Open gym

A) EMOM12
1. 30s squat hold + 30s air squat
2. 30s inch worm + 30s plank hold
3.20s hollow hold amrap 1/2 burpee

B) 15 AMRAP
10 Toes to bar
12 wallball 20/14
10 Push ups

Kotitreeni

A) EMOM12
1. 30s squat hold + 30s air squat
2. 30s inch worm + 30s plank hold
3.20s hollow hold amrap 1/2 burpee

B) 15 AMRAP
10 V-ups
12 Lunges
10 Push ups

1A) Back squat 4x4x80%
1B) Strict HSPU 4x8

10x 45sek

3 Raakaa riveä 70-75%

Wod
3 Rounds
3 min Row (easy pace)
3 min:
5 pull up
10 up down box step overs
15 Sit up
20 Swing
3 min Sled pull (moderate weight)

30min Amrap with partner

Buy In: 1600m Row

5 pull ups
10 push ups
15 air squats

(Rounds alternately!)

• 5.11 Weight Vest Option 10/6kg