4x2 Hang snatch
2 min rest btw sets.

2,000-m row
50 alternating single-leg squats
30 hang power cleans (47,5/70 kg)
– "You Go, I go"

Scaled WOD
For time with a partner:
1500-m row
50 alternating reverse lunges
30 hang power cleans
– "You Go, I go"

Penkki 1x5 (nousu kovaan vitoseen, ei fail!!)
-noususarjat myös vitosina
-yhteensä 5-8 sarjaa

2lankun penkki Amrap (sama rauta, mikä penkin viimeinen sarjapaino)

Vipunostot maaten x20
Ojentajat käsipainoilla maaten x20
Hauiskääntö tangolla x20
-superina
-3 kierrosta

Kiertäjät kyljellään 1x30 / käsi

Kyykky 2x5x72,5%

Tempo-kyykky 10x30% (3/1/3)

Pystysoutu tangolla 4x8

Jalkanostot maaten 3x10
-lisäpaino

Warm Up
3x30 sec easy/20 sec moderate/10s fast rowing(total 3 minutes)
band pulls + banded hip activation
3x3-5 burpee box jumps(sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session
Weightlifting
power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
power clean + squat clean + push jerk + split jerk
3x1+1+2reps @55-65%
power or squat clean + split jerk
6x1+1@70-85%, go new set every 1.5 min
Strenght
4x sledge push 25-30m@ight/moderate (keep the speed)
rest 2-3 min bwn sets
Metcon at 80-85% effort
3 sets of
30/24 calories of ski erg at easy&moderate pace
straight to 1 round of D.T with 16-24/24-32kg kettlebells
rest 2-3 min bwn sets

5 rounds
2 min AMRAP
20 wall balls 20/14lb
AMRAP slam balls

2 min AMRAP
20 Russian kettlebell swings 24/16kg
AMRAP row

2 min AMRAP
6 wall walks
AMRAP sit-ups

2 min rest

5x3min Amrap/3min palautus

1) Kalorit
2) 8 Mavea 70/50 kg 6 Boxin ylitystä
3) Kalorit
4) 20 Tuplaa 6 Hspu
5) Kalorit

1@up to RPE6 - 4-5 reps left, *goal in theory ~70-84%

then do drop set 3×4@-10% that weight, rest 3-4min

2× 2+2@barbell, 3× 1+1@70%, sn-%, rest 2min

High hang clean 1RM, max reiden puolivälistä...