Once in each station 5min. work
row
battle ropes
bike
renkaan kääntö
ski
farmers carry
rest 2min. between stations

Intervals

6rounds:
30s On/ 30s Off
1) ski
2) shuttle run
3) bike
4) wall walk

For time
21 db snatch, arm 1
21 lateral burpee over db
21 db snatch, arm 2
21 lateralt burpee over db
15 db snatch, arm 1
15 lateral burpee over db
15 db snatch, arm 2
15 lateralt burpee over db
9 db snatch, arm 1
9 lateral burpee over db
9 db snatch, arm 2
9 lateralt burpee over db

Rx: 22,5 / 15
TC: 15

Warm Up (15min)
2 rounds
2 min cardio
10/10 single leg rdl
10/10 single arm upright row
10/10 single arm floor press
10-20 hollow rocks

Strenght (25-30min)
Bench Press 12-10-8 and 6-12 reps, building in weights
Deadlifts 12-10-8 and 6-12 reps, building in weights
rest 2-3 min bwn sets

Metcon
8 min amrap
8 kb swings
8 push ups
8 abmat sit ups

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
3x[1-2+4 reps/leg]@RPE9 *could do 1 more reps, rest btw sets 3-4min *target load of ~80-85% jerks

Voima
E3MOM, 3 rounds
single arm DB shoulder press 10+10

WOD
PariWOD you go, i go
20min amrap
50 cal ergo
50 push press
50 sit ups
50 box step up

8 min emom

2 squat clean
Start light, go heavy

Partner wod (You Go, I Go)
Every 8 mins complete :
1)
Squat “Grace”
30 squat clean & jerk @70/47kg

2)
30 Curtis P
(1 Power clean + 1/1reverse lunges + 1 push press) @60/43kg

3)
1500m row (relay style: 250-250)
Or
1200m run ( relay style: 200-200)
4)
8 mins to find 1RM Clean & Jerk

For time:

30/20cal ski
5 rope climb

Target under 3,5min, Time cap 5min / sprintti tyyppinen harjoitus, lähde rohkeasti kovaa hiihtolaitteella, kuitenkin niin, että olet heti valmis hyppäämään köyteen kiinni.

Bar muscle up 1/2

EMOM 12
1. Pull over 1-3
2. Box dips x 15
3. Pull up 90 degree hold 10-20sec