12min
sisäänosto 800m juoksu

loppu aika
6 raaka rinnalleveto
6 vauhtipunnerrus
6 etukyykky

3min lepo

12min
sisäänosto 800m juoksu

loppu aika

6 boksihyppy
6 thruster
6 varpaat tankoon

Paino 40/27kg

Warm Up
2 rounds
2 min ski (add speed during 2 min)
10/10 single arm db bench press
10/10 scapula rolls + kipping
5-10 strict chin ups (give small kip if needed)

Strenght
Ring or Bar Muscle Up Training
1x4 + 1x3 + 5x2 and 3x1 reps
rest as needed
Bench Press 6x6reps @60-65%
perform 1 legless rope climb right after bench press. (scale to normal rope climb)
rest 2.5-3.5 min bwn sets

Metcon
Emom 24-32 (masters 45+ 20-28 min and others 28 -40 minutes)
1) Ski x 40 seconds
2) Clapping Push ups x 5-7 reps /normal push ups)
3) Row x 40 seconds

4) Devils press x 3-5 reps with RX DB's

Optional Accessory Work
3x8 skull crusher + 8 bicep curls @moderate weight
3x40-60s bear hug sandbag hold WALKING
rest 1.5-2.5 min bwn sets

Etukyykky 3x3 (kuormana viime viikon ”kova vitonen”)

Maastaveto 2x5x82,5%

Leuanveto, vastaote 3xAMRAP

TAI

Kehonpainosoutu, myötäote 3xAMRAP

Vatsarutistukset 3x30 (voit tehdä leukojen/soutujen välissä)

E1:45 x9:
1 high hang squat snatch (high hang)
1 hang squat snatch (above knee)
1 squat snatch (from ground)

Target: RPE7-8

8 min AMRAP
10 power cleans 50kg/35kg
10 thrusters 50kg/35kg
10 sit ups
20 Dus

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