3 x 12min EMOM / Rest 3min

1)
1. 3-6 BMU / banded / box mu
2. 8 reverse lunges (60 / 45 kg)
3. 10 HSPU
4. 12 air squat

REST 3 min

2)
1. 40 DU
2. 6-10m Hs walk / 20 Shoulder taps
3. 12 Db Snatch 17,5 / 22,5 kg
4. 6 burpee over DB

REST 3 min

3)
1. 1-2 rope climbs
2. 10 box jump over
3. 4 DL + 4 hang power clean + 4 push jerk
4. 8 pistol squat

OMATOIMITREENI
SPORT ohjatut tunnit ovat tauolla VK 52 & VK 1

A) Squat clean ladders
3-2-1 for time @60-65-70% 1RM
Rest 2min
3-2-1 for time @65-70-75% 1RM
Rest 2min
3-2-1 for time @70-75-80% 1RM
Or you can go: 65-70-75 / 70-75-80 / 75-80-85% 1RM

B) AMRAP20
500/450m row
50 double under
20m DB front rack walking lunge 2x22,5/15
10m handstand walk / 3 wall walk

Bench press / or shoulder press

6-4-2-2

E3MOM /2-3rep in tank

60 wall-ball shots
50 toes-to-bars
40 push-ups

Scaled WOD
For time:
30 wall-ball shots
20 hanging knee raises/sit ups
10 push-ups from the knees/worm push up

5 rounds for Quality
3 Deadlift (70-80% päivän raskaimmasta nostosta)
5-10 push up
5-10 burpee
* -ei kelloa, hyvä laatu liikkeessä*

*pause 2-3sec in the bottom
3x1x[1+2]@75%, fs-%, rest btw sets 3min

2x2x[1+1+1+1]@barbell, 1+1+1+1@up to 70%, 1+1+1+1@75%, 3x1x[1+1+1+1]@80%, jerk-%, rest btw sets 2min

30min amrap
50 KB swing
40 sit up
30 double unders/single unders
20 wall balls
10 cal ergo

3 RFT:

24 Kettlebell Swing 24/16kg
18 Lunge Step w/KB 24/16kg
12 Burpees

TC 12

Warm Up
2 sets
5 inch worm + push up
:30 bar hanging
10-15 banded good mornings

Metcon (zone 2) (time cap 50 minutes)
3 rounds
3-4 min rowing + 30-50m sandbag carrying bear hug
3-4 min ski erg + 60-80m farmers walking
3-4 min air bike / bike erg + 3-5 wall walks
aina ensin easy cardio alle ja sitten vahvin/voimisteluliike perään.