WOD: 2min on 1min off / EASY: 90s on 90s off x5:
2-4-6... burpee to plate / no-jump burpee
3-6-9... push up
4-8-12... db snatch

With every round, start from the 2, 3 & 4 reps.
Result: Total reps.

5 rounds for time:
4 Devils Presses 2x20/15kg
8 Ring Dips
12 Barbell Bicep Curls 30/20kg

100 Yleisliikettä

Every 1:30 x 6:
Odd: 3 Weighted Pull-ups (build up)
Even: 6 Strict Pull-ups

Rest 4:00

EMOM 6:
Odd: 3 Strict Pull-ups
Even: 6 Kipping Pull-ups

For time:
100 Barbell Upright Row
100 Barbell Bicep Curls
100 Standing Barbell Skull Crushers
- You can divide the reps as you wish
M/W: 20/15kg

5 x Alkavalla 3 min

1. Naruhyppy (100 tuplaa/200 yksittäinen)
2. 60 m Farmari kävely 2 x Kahvakuulalla
3. 12 Paholaisenpunnerrus yhdellä Käsipainolla

Kesto 45 min

Treeni 3
Warm Up
2 rounds
20/16 cal machine
10 glute bridges
20 band pull aparts
10+10 suitcase and 10 goblet squat
5+5 half kneeling press

Squat / OH streching for 5 mins

Strenght
Back squats 3x3 reps @60-70%
rest 2-2.5 min bwn sets.

Shoulder Press 3x3 reps @60-70%
rest 2.2-5 min bwn sets.

keskity kyykkyasentoon ja painopisteeseen, pystypunnerruksessa tiukka keski-
kroppa ja hae linjaa niin että työnnät tankoa kohti suoraan ylös ja jopa aavistuksen
takaviistoon.

Metcon
3 rounds for both, alt time with partner
20/16 calories rowing or 15/12 calories air bike
12-15 wall ball shots
12-15 kb swings

5 Rounds

4min (20sec ON : 10sec OFF)
Double Unders / Singles

Then

10 Chin-Ups
12 Box Dips
14 DB’s Floor Press
16 KB Swings

Do with Quality
Rest when needed

Power clean
2x 3 @60-70%
3x 2 @70-75%

Jerk from rack
5x 3 60-80%

High box jumps
Nousu haastavalle korkeudelle

Partner WOD YGIG
Buy in 50 cal row, other one rows and other stays in plank position, rowing is allowed only when your partner is in plank.
then 40 back squats 80kg/55kg
40m of walking lunges, with 24kg/16kg racked kettlebell
40 pull ups
100 shoulder taps
40 partner over burpees