Warm Up
3x40sec easy/20sec moderate/10sec fast cardio, rest 20s bwn sets
then 2 rounds
3-5 inch worm + push up
:30 Plank Hold
5+5 slow and controlled single leg RDL R/L
:30 active bar hanging

Strenght
Bench Press 8+8-6-6 reps @climbing up on weights
perform 8-10 reps of double kb/db deadlifts after bench presses
rest 2-3 min bwn sets

Metcon

3 sets, new set every 5 minutes (15minutes)
40 seconds of air bike
8-10 z-press with double db/kb press
40 seconds of air bike
8-10 chin ups

EMOM 16
a, 2-3 wall climb
b, L- hang x 20-30 sec
c, ring support hold x 20-30 sec
d, KB farmer carry heavy 40m

AMRAP 5:00
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat @60/43kg

Option: AMRAP 5: 5 DB Light Thrusters 5 Burpee

Banded Facepull-apart: 100 quality reps.

6 sets
2 x Power Clean + 2 x Front Squat; go every 1:30

Add weight for the first few sets and then hold consistent.

Voima
E3MOM, 4 rounds
Deadlift x6
-tangolla
-nouseva paino

WOD
8min Amrap
12 KB swing
10 air squat
8 ring row
6 sit up/vatsarutistus

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s erg
10 Toes up romanian deadlifts with dual dumbbells
10+10 1-Arm shoulder press
10 Ring-rows
5 Burpee box jumps

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STRENGTH

Shoulder press,
6 x 3 @ 93% of the heaviest set of 3 shoulder presses from 2 weeks ago.

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CONDITIONING

As many reps as possible in 4:00 minutes of:

15/12 Calories bike erg
12 Ring-rows
6 Burpee box jump overs 30/24”

Rest 3:00 min

As many reps as possible in 4:00 minutes of:

12/19 Calories bike erg
10 Ring-rows
5 Burpee box jump overs 30/24”

Rest 3:00 min

As many reps as possible in 4:00 minutes of:

9/7 Calories bike erg
8 Ring-rows
4 Burpee box jump overs 30/24”

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ACCESSORY

Incline dumbbell bench press,
3-4 x 8 (hard)

Incline skull crusher,
3-4 x 10 (moderate)

Meadow raise,
3-4 x 6 (hard)

WARM-UP
3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH

Build up to a heavy weight in a complex of: Snatch pull + Low hang snatch + Snatch in 12:00 minutes.

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CLEAN & JERK
Build up to a heavy weight in a complex of Clean + 1 Front squat + 2 Split jerks with pause @ catch in 15:00 minutes.

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STRENGTH

Bamboo overhead squats,
3 x 4 (moderate)

Overhead squats,
4 x 3 (hard)

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(OPTIONAL) BONUS

Romanian deadlift with dual dumbbells,
3 x 10 (hard)

Bulgarian split squats,
3 x 8/8 (moderate)

Pull-ups,
3-4 x Max reps (Use bands if needed. Aim for 8+ reps)

Behind the neck tricep extensions with one dumbbell,
3 x 12 (hard)

Core:

3 Rounds of:
15 GHD Sit-ups
15 Hip extensions
Rest 1:00-2:00 min between rounds.

Vipunostot taakse 3x20
Kohautukset käsipainoilla 3x20
-superina

Penkki 4x4x77,5%

Yhden käden vauhtipunnerrus 5x5-8 / käsi

Yhden käden pystysoutu 4x15 / käsi

Yhden käden penkki käsipainolla 2x20 / käsi

Rive ja työntö

Push press 4x7

tng