60 walking lunges
40 double-unders
20 toes to bars

Scaled WOD
3 rounds for time:
30 walking lunges
40 single-unders
20 sit-ups

EMOM 16

1 Minute : 5 Slamball
2 Minute : 3 Kneeling Jump + Jump
3 Minute : 1+1 TGU
4 Minute : 0:45 Plank

1 round
5min ski (tavoite 40-100cal)
- 3min rest
5min bike (tavoite 40-100cal)
- 3min rest
5min row (tavoite 40-100cal)
- 3min rest

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

8 COSSACK SQUAT / SIDE SQUAT *alternating

6+6 x CROSS CHOP *plate/db

12 x PLATE PASS for your ABS + 12 x GLUTE BRIDGE *slowly roll back

12 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG

video: CROSS CHOP

video: PLATE PASS for your ABS

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5+5 x RDL *jerk grip + GOOD MORNING PUSH PRESS on toes *selänkulma sen mukaan missä tanko olisi polvella rive otteella

5+5+5 FRONT SQUAT NARROW + NORMAL + WIDE STANCE

3+3 x SHOULDER PRESS + PUSH PRESS

3+3+3 x SQUAT JERK + OHS + SOTS PRESS *jerk grip

3+3+3 x JUMP BARBELL from POWER POSITION *balance & effort from the whole leg & scapula control +
CLEAN HIGH PULL from POWER POSITION *full foot +
CLEAN HIGH PULL from POWER POSITION *heels up

3+3+3 x MUSCLE CLEAN from POWER POSITION +
POWER CLEAN from POWER POSITION +
CLEAN from POWER POSITION

3+3 x TALL POWER CLEAN + TALL CLEAN

3+3 x SLOW PULL CLEAN + CLEAN

3 x GOOD MORNING SQUAT - PUSH JERK IN SQUAT *barbell behind the neck

4 x 1+1 SPLIT SNATCH + PUSH JERK IN SPLIT *alternating

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MUSCLE SNATCH + SNATCH DROP + TALL SNATCH
2x[3+3+3]@barbell, rest btw sets 1,5min

SNATCH
2x3@barbell, 2x3@65% sn-%, rest btw sets 2min

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MUSCLE CLEAN + TALL CLEAN + TALL SPLIT JERK *split jerk both side 2+2
2x[3+3+4]@barbell, rest btw sets 1,5min

CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 2x2x[1+1]@65% jerk-%, rest btw sets 2min

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BACK SQUAT
6@up to RPE9 *could do 1-2 more reps,
then DROP SETS 3x6@-10% *target load of max ~74%, rest btw sets 3-4min

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RDL *sn grip, no shoes - varpaat suoraan eteenpäin
4x10-12@RPE7 *could do 3-4 more reps, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds: NO SHOES
MIXET: choose the most challenging exercises

1)
10-20 total reps GLOSE GRIP SEATED LOW ROW & MAX REPS REAR ROW FLY & STANDING BATWING MAX HOLD *epäkkäät&lavan lähentäjät tulessa
40-64+40-64 total reps BANDED HAMSTRING CURL *aloita heikommalla

2)
20-30 total reps DIP / BENCH DIP & MAX REPS 1-LEG SEATED DB CALF RAISE
40-50 total reps JEFFERSSON CURL *aktiiviset lonkankoukistajat - tunne liike syvällä vatsoissa

3)
20-30 total reps KB FLIES & MAX REPS STANDING 1-LEG HIP FLEXION with DB *aloita heikomalla, tee sama toistomäärä paremmalle puolen
30-40 total reps KNEELING SQUAT *barbell+weight

Rest as needed

video: GLOSE GRIP SEATED LOW ROW 1:26

video: REAR DELT FLY

video: STANDING BATWING HOLD 0:25

video: 1-LEG SEATED DB CALF RAISE

video: JEFFERSSON CURL

video: KB FLIES

video: STANDING 1-LEG HIP FLEXION with DB

video: KNEELING SQUAT with BARBELL

5 Rounds x Every 3:00

Bike 30/21 Cal
15 Push-Ups

6@up to RPE9 *could do 1-2 more reps, then DROP SETS 3x6@-10%
*target load of max ~74%, sp-%, rest btw sets 3min

Penkki 2x92,5%

Pystypunnerrus käsipainoilla istuen 4x8-15

Pendlay row 5x5x35-40%

Vipunostot maaten 3x20
Vipunostot sivuille 3x20
-supersarjana eli liikepari peräkkäin ilman taukoja

3 rounds:

10s echo all out sprints

rest as needed between sets

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

12min amrap
Meters in 12min