E2MOM x8, alt. between a & b:
a) 5-10 strict / banded / toe-assisted pull up (myötäote)
b) 8-12 double db shoulder press
- RIR 2 molemmissa liikkeissä viimeisessä sarjassa

Run 400 m
100 double-unders
10 front squats (70/102 kg)

Scaled WOD
3 rounds for time:
Run 300 m/ergo 20cal
50 single-unders
10 front squats 

Kyykky 3x7x75%

Etukyykky Nousu ”kovaan vitoseen”
-halutessaan Max5 jos paukkuja riittää
-ei fail!!!

Goblet Squat 3x20
-joka sarjan jälkeen Lankku x 60-90s (lisäpaino tarvittaessa)

Warm Up
3 rounds
1 min air bike
7+7 lateral box step ups (add weight, use db on shoulder)
7 scapula pull ups (pause 2 sec on active hold on each rep)
10-15 v-ups

Strenght and Conditioning
4 sets of:
12-16 Farmers/Front rack walking lunges rx dumbbells / kettlebells
10-15 toes to bars
rest 3 min bwn sets
tee liikkeet tehokkaasti, ja kaks eka settiä db's ja 3/4s setti kuulilla (eka veto farmers/toinen front rack)
eli erityyleillä vedetään joka askelkyykky sarja.

Metcon
3 sets
15/12 calories air bike
10 bar over burpees
4-6 bar muscle ups / 8-12 c2b pull ups or pull ups
rest 1:1 bwn sets

45s ON / 15s Off

3rounds:
1) shuttle run
2) plank
3) bike
4) up&down

A.
Four sets of:
Seated Overhead Press with Dumbbells x 10-12 reps @ 2011
Rest 45-60 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps
Rest 45-60 seconds
Bent-Over Barbell Rows x 6-8 reps
Rest 45-60 seconds
Band Pull-Aparts x 20 reps @ 2011
Rest 45-60 seconds

B.
Complete as many reps as possible in 6 minutes of:
Dumbbell Man-Makers
(Push-Up, Power Clean, Push Press)

Kyykky 4x85%

Etuheilautus 3x30

Reverse Crunhes’ 3x30

Quad Blast 3 kierrosta

Maastaveto 4x85%

Kulmasoutu käsipainoilla 5x15
-🍑 kiinni seinässä

Maastaveto 5x10x50%
-päinvastainen tekniikka

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

15 x REVERSE HYPER
5 x LOW BOX JUMPS
8+8 x PILATES BICYCLE CRUNCH
8 x OH DUCK WALK *plate
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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video: PILATES BICYCLE CRUNCH 1:40

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL
36 reps

3 x RDL *sn grip + 3 x MUSCLE SNATCH
3 x OHS + 3 x PRESS IN SNATCH *kyykyssä punnerrus
3 x PRESSING SNATCH BALANCE + 3 x HEAVING SNATCH BALANCE
3 x ninja SNATCH DROP + 3 x ninja TALL SNATCH *lähtö koko jalkapohja lattiassa
3 x SNATCH DROP + 3 x TALL SNATCH *lähtö koko jalkapohja lattiassa *Land “hands and feet together”.

SNATCH HIGH PULL from POWER POSITION + SNATCH from POWER POSITION *pause in dip position for 1-3 seconds, then push vertically with the legs through the whole foot to extend the body completely
SNATCH HIGH PULL from KNEE + SNATCH from KNEE
SNATCH HIGH PULL + SNATCH

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HIP NINJA POWER SNATCH + HIP SNATCH
2x1x[2+1]@barbell-50%, 1+1@up to 70%, sn-%, rest btw sets 2min

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HALTING SNATCH DEADLIFT + SNATCH PULL + SNATCH PULL from POWER POSITION *pull full foot, Halting -hold this position for 2-3 seconds before returning the bar to the floor, Pull from PWR POS. hold this position for 2-3 seconds before pull.
2+2+3@73%, 2x1x[2+2+3]@78%, sn-%, rest btw sets 2min

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PUSH PRESS BTN + PUSH PRESS
OR
PUSH PRESS + POWER JERK
1-2x1x[3+2]@barbell, 3x1x[3+2]@65%, pp-%, rest btw sets 2min *up to example 50-55-60%

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BACK SQUAT *narrow+normal+wide feet stance
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2min

PAUSE BACK SQUAT *2sec bottom + BACK SQUAT
2x1x[2+3]@65%, 2+3@70%, bs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

12x LANDMINE ROW
12x DB FRENCH PRESS
5+5x DUMBBELL CURL & PRESS

Rest as needed

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video: LANDMINE ROW 0:40

video: DB FRENCH PRESS0:13

video: DB CURL & PRESS

*lähestyminen 20min
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), 3x1@100+%, rest 2min