Back squat

3x5 (3+ reps in tank)

• 3 high box jump after each set of squat

For time

Uinti n.600m
Pyöräily 18km
Juoksu 4.8km

Warm Up
Band Pull + Banded Hip Activation
then 2 times through
5+5 single leg rdl
5+5 upright row
5+5 single arm press
5+5 single arm db oh lunge walk in place
then 2 times through
3+3 db snatch
5+5 single arm db ohs
3+3 db squat snatch

Weightlifting
New set every 1.5 min :
TNG DB POWER SNATCH 5X5+5 REPS @17.5-22.5K/27.5-32.5KG DB
then
10 min emom
1 DB squat snatch + 2 db ohs R/L

Strenght
Yoke Carrying 2x40m + 3x20m, starting with light weight in building up by feeling
rest 2-2.5 min
or barbell front rack carrying 2x30+3x15m, samat ohjeet.

Metcon
15 min emom
1) Air bike x 40 seconds
2) Burpee Deadlifts x 8reps @rx dumbbells
3) weighted farmers hold walking lunges x 16 reps @rx dumbbells
4) Air bike x 40 seconds
5) rest min

AMRAP 12:00
10 KB Hang Cleans @24/16kg
10 Calorie Bike/Row/Ski
10 KB Facing Burpees

Extra:
Band Shoulder Extension Tri-set 3 x 10 reps each position

Mobility

Penkki 3x6x80%

Sotilaspenkki 70% x amrap

Pystysoutu käsipainoilla 3x20

Pullover 3x20

Ojentajat kumpparilla/taljassa 5x15-20

EMOM30:
a) 3-5 squat snatch (dng)
b) 6-10 lateral bar over burpee
c) rest
d) 3-5 squat snatch (dng)
e) 9-15 cal air bike
f) rest

Target: Work 30-45s / interval. Overall RPE 8,5.

15 double-DB front squats (15/22.5 kg)
50 double-unders
12 strict pull-ups
15m handstand walk

Scaled WOD
AMRAP 20:
15 double-DB front squats
50 single-unders
12 ring rows
30 handstand shoulder taps

Partner Workout!
50-40-30-20-10
Power Cleans @52/35kg
Wall Balls @9/6kg
Row/Ski/Bike Cals

Timecap: 30 mins

Rx+: 60/42.5kg
Split work as you wish!

Shoulder Press

10 x 1 @ 85% +

Go Every 2:00