7 ring muscle-ups
7 devils presses (35/50 lb)
– Use two DBs.

Scaled WOD
AMRAP 10:
7 ring rows
7 elevated ring push-ups
7 devil’s presses
– Use two DBs.

15 min AMRAP
8 pull ups
10 wall balls 9kg/6kg
50 Dus
10 kb swings 24kg/16kg
15 air squats

5 sets of 5 Bench Presses @80-85%
- Rest 2-3min btw sets

Pendlay Row 5x5x30-40%

Maastaveto 2x8x75%

Suorinjaloin mave yhdellä jalalla 3x8-15 / jalka

Jalan loitonnus kumpparilla 3x20 / jalka

WARM-UP

3x
15/12 Ski erg
10 Box jumps with step down
:30s Wallsit
10 Lu raises (light)
6 Sotts press
6 Overhead squats
3 Slow snatches
:20s Flutter kicks

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SNATCH



Primer,
Climb up to a heavy, but fast set of (Snatch pull + Snatch + Hi hang snatch)* in 10:00 min.
Pause at knee & at catch

Hang snatches,
Build up to 2 rep max hang snatch for the day in 10:00 minutes.

Then 3 sets of 3 @ 90-95% of the heaviest of 2.
Lift every 1:15.

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CLEAN AND JERK


Primer,

Climb up to a heavy, but fast set of (Power clean + Front squat + Clean + Jerk) in 10:00 minutes.
Pause at catch in all the movements

Clean,
Every minute on the minute for 4:00 minutes of: 2 Cleans @ 86-88%

Rest 2:00 minutes

Every minute on the minute for 4:00 minutes of: 2 Cleans @ 88-90%

Jerk,
Split jerk 5 sets of 4 @ 81%
Rest 1-2 minutes between sets. 


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ACCESSORY

Banded monsterwalk,
4 x 15m forward/15m backwards


GHD sit-ups,
4 x 20

Sotts press,
4 x 10 (hard)

Lu raises,
4 x 10 (moderate)

Seated high box jumps,
4 x 2-3

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(OPTIONAL) CONDITIONING



120 Wallball shots for time.
5 Burpees everytime you drop the ball

Warm Up
3 rounds
1 min ski,row,ski
6-12 perfect push ups
8 scapula rolls + 8 kipping
4-6 burpee pull ups

Strenght
Bench Press 6x4reps @60-65%
perform 1 legless rope climb + 1 norm rope climb right after bench press.
rest 2-3 min
Ring or Bar Muscle Up Training
5x2+5x1 reps
rest as needed

Metcon
Emom 20-40 (masters 45+ 20-28 min and others 28 -40 minutes)
1) Ski x 45 seconds
2) 6-10 burpee over sandbag (sivuttain)
3) Row x 45 seconds

4) Sandbag bear hug squats x 8-12 reps @35-45/45-68kg

Optional Accessory Work
3x12 skull crusher + 12 bicep curls @moderate weight
3x15-20 reverse hypers or ghd back extensions @light/mod weight
rest 1.5-2.5 min bwn sets

B1) 21-15-9
kettlebell swing 24kg/16kg
burpee
DU

Find your 8reps max for back squat.

5 sets of 5 Push Presses
Set 1: @65%
Sets 2-3: @70%
Sets 4-5: @75%
- Each set starts w/ 5 Double DB Strict Presses 15/10kg
- Rest 2-3min btw sets

Warm Up
3 rounds
1 min row
8/8 single leg hip bridge (banded)
16 banded air squat
8/8 side plank hold + rotation

Strenght
FS/BS Squat Program Practise 3
3 sets of 7 front squats + 13 back squats @65-70% of 1rm front squat
rest 3-4 min bwn sets
Power Snatch 3x6@65-70% of 1rm power snatch
rest 1.5 min bwn sets
Power Clean&Push Jerk 3x6@65-70% of 1rm power clean&jerk
rest 1.5 min bwn sets

Metcon
3-5 rounds
21/16 cal air bike (masters 45+ 18/14 calories)
12-18 toes to bars
30-60 double unders (max reps in remaining time of 2.5 min cap)
rest 1min bwn rounds (time cap 2.5 min each interval )

Optional Accessory Work
3x10/10 upright row + 10 reverse flyes with light dumbbells
3x10/10 kb side bents + :30 reverse chinese plank
rest 1-2 min bwn rounds