40 min.

30 kahvakuula heilautus
30 istumaannousu
30 hyppy/askellus laatikon yli
300m Juoksu

4 intervals

AMRAP 5
20 Wallballs @ 9/6kg
10 Burpee pull-ups
7 + 7 One Arm KB Hang Clean and jerks @ 16/12kg
Row for calories in the remaining time

AMRAP 5
25 Box jump overs, 24/20″
15 Pull-ups
7 + 7 One Arm KB Hang Clean and jerks @ 16/12kg
Bike for calories in the remaining time

AMRAP 5
20 Wallballs @ 9/6kg
15 Burpees over the rower
7 + 7 One Arm KB Hang Clean and jerks @ 16/12kg
Row for calories in the remaining time

AMRAP 5
25 Box jump overs, 24/20"
20 Wallballs @ 9/6kg
7 + 7 One Arm KB Hang Clean and jerks @ 16/12kg
Bike for calories in the remaining time

– Rest 3:00 between intervals –

AMRAP 30 min with a partner
Buy in:
10 Rope Climbs
Then remaining time AMRAP:
30 Cal Row
30 Power Snatch (43/30 kg)
30 Cal Row
30 Thrusters (42/30 kg)

– Goal: Challenging pace. Have fun today and keep BB load light! Split work however desired.
Rx+: (52/35 kg)

WARM-UP

12:00-15:00 minutes for quality & minimum rest of:
:45s Erg
10 Samson lunges
10 Kettlebell swings
8 Goblet squats
5 Tall box jumps
5 Muscle cleans
5 Jerk balances

---

CLEAN & JERK

Primer

Clean pull + Floating clean + Clean + Jerk,
Build up to starting weight in 10:00 minutes.

Worksets

Clean and jerk,
8 sets of (4+1). Lift every 2:00 minutes.

• No tng
• No letting go
• 2 x Same weight before adding more weight
• Climbing weight until lifts start to slow down

---

SNATCH

Primer

Snatch hi-pull + Hang power snatch + Snatch balance,
Build up to starting weight in 10:00 minutes.

Worksets

Hang power snatch,
8 x 4. Lift every 2:00 minutes..
• 2 x Same weight before adding more weight
• Climbing weight until lifts start to slow down.

---

STRENGTH

Front squat,
5 @ 65%
5 @ 75%
5 @ 85%

Laske prosentit tarvittaessa 90% painosta

Back squat,
EMOM 5: 5 Back squats @ 60%

---

BONUS

Chest supported dual dumbbell row,
3-4 x 15 (moderate)

Dual dumbbell bench press,
3-4 x 15 (moderate)

Core:

3 Rounds,
1:00 min back extension hold
10+10 Kettlebell side swings
Rest 1:00 min between rounds

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)