For time

100 thrusters 40/30kg
Every minute on the minute do 4 burpees

Torstait on toivoa täynnä.

A)
Push Press
1x5 @65%
1x5 @75%
1x5+ @85%
Last set AMRAP
- Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.
Week 2 of 6

B)
EMOM x 12 MINUTES
MIN 1 - 4 Burpees + 3 Shoulder to Overhead @60/43kg
MIN 2 - 4 Burpees + 4 Shoulder to Overhead
MIN 3 - 4 Burpees + 5 Shoulder to Overhead

Continue to add 1 S2OH each round until you are unable to complete the round. If/when this happens take the next minute off and then start back at the beginning.
RPE 8-10

C)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY*
10 Prone Ts
10 Prone External Rotations
10 Prone Snow Angels
-Rest as Needed b/t Sets-
Use small, LIGHT plates.

Warm Up
3x30 sec easy/20 sec moderate/10s fast rowing (total 3 minutes)
band pulls + banded hip activation
3x3+3 single leg box jumps (sharp ones) during rest time (2-3 mins do some core activations ) (muista turvallisuus)
then do barbell prep as needed before starting weightlifting session

Weightlifting
flat foot power snatch + flat foot snatch
3x1+2reps @35-50%
tempo snatch + power snatch + snatch
3x1+1+1reps @60-75%
power snatch or snatch
10x1@80%+, go by feel, go new set every 1 min
snatch pull
3x3reps@95-105%
rest 1.5-2.5min bwn lifts, except emom's

Strenght
In the hole front squat 4x3reps@60-65-70-70%
rest 2-3 min bwn sets

Metcon Prep:
1 set
:10 sec controlled sprint with echo bike + 4 kb hang clean&jerks+ 4 kb front squat
rest couple mins and start workout!

Metcon
emom 15
1) echo bike
2) double kb hang clean&jerks @16/24kg's
3) kb front squats@16/24kg's
target reps is 5-10 per movement.
15 sec on / 45 sec off (sprint/fast moving each time)

Cool down
3-5 minutes of light echo bike

2 Kierrosta
5 min Töitä per piste ja 2 min lepo välissä

1. 30 Kahvakuula heilautus + 30m Kävely kahvakuula eturäkissä/maljassa + 20 puoli linkkari Lepo 2 min
2. Soutu Lepo 2 min
3. 20 Seinäpallo 3/4/6kg + 20 Pallon siirto sivuttain lankussa + 20-30 sek roikkuminen Lepo 2 min

Teams of 2/3. 4 x 7 min. AMRAP. 2 min. rest.
Strongman
5 Burpee over sandbag
7 Sandbag clean (alt.) 50/30
9 Sandbag squats 50/30
-Dual kb hold 24/16-
Calisthenics
6 Handstand push ups / 12 HR push ups
8 Pistol squats / 16 Goblet squats
10 Pull ups / 20 Ring rows
12 Toes to bar / 24 Abmat sit ups
-Wall sit-
Cardio
40/35 Cal bike erg
30/25 Cal row
20/15 Cal Echo bike
-50 Double unders/150 singles-
CrossFit
5 Clean & Jerk (squat) 50/35
7 Box jumps
9 DB snatch 20/15
-Plank-

45-60sec unbroken (plate loaded on your back); rest 60sec x 3

Työntöveto nivusiin+Työntöveto
3sarjaa
-2+2

Raaka Rive+Raaka Rive cm lattiasta +Ylöst.
5sarjaa
-1+2+2

Työntöveto+Rive riip ap+Ylöst.
7sarjaa
-1+3+1