Warm Up
2 rounds
2 min cardio
5+5 squat strech
5 inch worm + push up
10 goblet squats + 5 squat jumps
10 ring rows + 5 strict pull ups
30s ring plank hold + :30 Side Plank Hold R/L
then some front rack/oh mobility as needed and warm up sets

Strenght
Front Squat 5x1reps@80-90% of 1rm
go new set every 1-1.5 minutes
Push Press 5x1reps@80-90% of 1rm
go new set every 1-1.5 minutes

Metcon
5 rounds for time
25/20 calories air bike (masters 45+ 20/16 calories)
8 bear hug sandbag squats @68/45 kg and masters 45+= 50-60/35-40kg
10-15m hs walks or 3-4 wall walks ( target is no more than 1 min for this movement)
time target 12-15 minutes for this workout, keep mod/fast pace on assault bike (20 min pr pace is good goal)
hit sandbag squats unbroken and wall walks with your good pace, keep quality on that wall walk movement.

Accessory Work
2-3x12+12 bulgarian split squat
2-3x12+12 single arm db press
2-3x15-20 ghd hip extensions
rest as needed

Etukyykky 3x5x70%
-% etukyykyn maksimista

Maastaveto 5x85%

Suorinjaloin maastaveto 3x10 (30-40%)
-jalat yhdessä

Sivutaivutus 3x20 / puoli

Penkki 3x5x85%

Pystypunnerrus otsalta (kapea ote) 15-12-8-5-5-5
-nouseva pyramidi
-3x5 voi tehdä samalla painolla

Takaolkapääsoutu 3x20
Band-pull-aparts 3x20
Vipunostot taakse 3x20
-superina

2 Rounds:
30 total Barbell Reverse Lunges @70/45kg
20/15 Cal Row
Rest 3:00
- Goal: Very hard effort, unbroken Lunges on the first set.
- Rx+: @85/60kg

Extra:
Banded Pull-Through: 3 x 25. Rest 60s.

3x1@working up to maximum, rest btw sets 3-4min

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