Outdoor workout

4 rounds for time in pairs
500m run
50 plate push ups
500m plate carry 20/15kg

*Run together
*Split push ups and dumbbell carry

Shoulder Press

10-8-6-4-6-8-10

Go every 2:30

Weighted pull-ups 5x5

Warm Up
2-3 min bike erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40 wall sit hold + 10 air squat / 2nd set 20-30 static lunge hold R/L + 10 walking lunges
:20-30 single leg hip bridge hold R/L + 10 hip bridges / 2nd set 20-30s chinese elbow plank + 5 crab bridges
:30-40 slow negative strict hspu + couple sec hold at top before next rep (4-8 reps total)
:30-40 quad truped shoulder taps or quadtruped walk forward/backwards
then 1 round with barbell 5-10 reps per movement
back squat, strict press and thrusters,

Strenght
Pause Back Squat + Back Squat 4x2+3reps@60-70-75-80% of 1rm
rest 2.5-3.5 min bwn sets
Strict Press 4x5reps@60-70-75-80% (start each rep as single/pause on front rack)
rest 2.5-3.5 min bwn sets
Thrusters 4x5 reps @60-70-75-80% of 1rm
rest 2.5-3.5 min bwn sets

Metcon at 80-90% effort
barbell conditioning, every 2 minute for 10 minutes (5 sets)
3 power clean + 3 front squat + 3 push jerks @70-80% of 1rm pc&pj

Accessory Work
2-3 sets
20+20m single arm kb oh/suitcase carrying (eli toinen oh ja toinen salkkukannossa 20m ja sama toiselle puolelle)
12-15 back shoulder ring rows
12-15 front raises/LU-raises @2.5-5kg's
rest as needed bwn sets

Cool down
3-5 min recovery bike / air bike / jog&walk

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort for final set, *goal in theory ~4-5 reps, bs-%, rest 2-3min

Warm Up
2 min row + 2 min bike erg
then 2 rounds
:20+20 sec of kb bottom up carrying (90/90)
:30-40 sec supinated grip bar hang
:45-60 sec front leaning on rings
then 2 rounds
6-8 bench press, add weight
1-2 decline rope climbs or legless to half way

Strenght
Military Bench Press 4x5reps@60-70-75-75%
perform 1-2 legless rope up/down + 1-2 normal climb
rest 3-4 min bwn sets

Metcon at 75-85% effort
For Time:
60/48 Calories row erg
30-40 ghd sit ups / toes to bars
20-30 Ring MU / Bar MU / Burpee c2b pull up
30-40 ghd sit ups / toes to bars
60/48 Calories bike erg
time target 13-15 min for metcon.
about 3 min per machine set, 2-2.5 min for ghd's/toes to bars and 3-5 minutes for bmu/bpu movements.

Accessory Work
2-3 sets
8-12 single arm db oh lunge walk step R/L (eli yhteensä 16-24 askelkyykky steppiä, laatu edellä)
8-12 bicep curls as you like
8-12 tricep turns as you like
rest as needed bwn sets

Cool down
3-5 min recovery bike / air bike / jog&walk

find your max for 2 rep weighted

4 x 3min on / 1,5min off: (alt. A & B)
A)
30 box jump over 60/50cm
rest of time: max cal row

B)
10 DB snatch alt. 50/35lb
5 burpee target

RPE 4.5

*scale box jump overs 20 if needed (at least 1min at rower)

E3MOM x 5
5 Back Squats @60-65%
- Focusing on speed. Controlled down, explode up.
- Speed reps, so don't stop on top or bottom. Continuous movement thru all 5 reps.

Teams of 2/3. 4 x 7 min. AMRAP. 2 min. rest.
Strongman
5 Burpee over sandbag
7 Sandbag clean (alt.) 50/30
9 Sandbag squats 50/30
-Dual kb hold 24/16-
Calisthenics
6 Handstand push ups / 12 HR push ups
8 Pistol squats / 16 Goblet squats
10 Pull ups / 20 Ring rows
12 Toes to bar / 24 Abmat sit ups
-Wall sit-
Cardio
40/35 Cal bike erg
30/25 Cal row
20/15 Cal Echo bike
-50 Double unders/150 singles-
CrossFit
5 Clean & Jerk (squat) 50/35
7 Box jumps
9 DB snatch 20/15
-Plank-