Warm Up
3 rounds
1 min row or air bike
16 lunges anyhow
8/8 kb hang snatch, start light, add weight
16 v-ups

Strenght
FS/BS Squat Program Practise 5
4 sets 4 FS + 8 BS @70-75% of 1rm
rest 3-4 min bwn sets
Power Snatch 4x5@70-75% of 1rm power snatch
rest 1.5-2 min bwn sets
Power Clean&Push Jerk 4x5@70-75% of 1rm power clean&jerk
rest 1.5-2 min bwn sets

Metcon
21-15-9 reps for time
Calorie Air bike
Overhead squats @42.5/30kg
start semifast first bike and then settle it to moderate+ pace and try to hit ohs unbroken set, you can hold it!
Masters 45 + / Scaled Version 18-12-6 reps and weight 35/25kg
OHS painon tulisi olla sellainen että olisi mahdollista mennä sarjat unbroken, tee silloin vaikka tangolla, jos
liikkuvuuden kanssa ongelmia yms. ei oteta riskejä että

Optional Accessory Work
3x :10/10 single arm db row + 8-12 hardended ring row
3x :30/30s single arm farmerd hold in place + 10-20s l-sit hold
rest 1.5-2.5 min bwn sets

For time with a partner:
50-calorie row
50 box jump-overs
50 deadlifts (55/80 kg)
50 wall-ball shots
50 ring dips
50 wall-ball shots
50 deadlifts
50 box jump-overs
50-calorie row

Scaled WOD
For time with a partner:
50-calorie row
30 box step-overs
30 deadlifts
30 wall-ball shots
30 hand-elevated ring push-ups
30 wall-ball shots
30 deadlifts
30 box step-overs
50-calorie row

2-4rounds

8 bench press (Db /or barbell)
8+8 suitcase deadlift

30s on - 30s off x16:
a) leaning db lateral raise, left
b) leaning db lateral raise, right
c) bb floor press
d) rest

Target RPE 9-10.
In a & b, start with your weaker arm and match the reps & weights with the stronger one. Aim to increase weights / reps from last week.

4x3

( pause 5s bottom of squat, 2-3 reps in tank)

Every 2:30 x 6:
Power Clean + Squat Clean
Sets 1-2: @80% 1RM Power Clean
Sets 3-4: @82%
Sets 5-6: @85%

Warm Up
2 rounds
240m light run / 400m run
12 alt leg rdl with body weight
12 reverse lunges + twits
:12 flutter kicks
12 kb swings light / mod weight
then test&get ready for workout

Metcon "Modified Eva"
5 rounds for time
600m run (scale to 400m) (3-3.5min cardio work)
15-20 kb swings 32/24kg (scale to weight)
10-20 pull ups or 20-30 ring rows (pick good amount for yourself)

Tämä on tarkoitus tehdä tasaisen reippaalla tahdilla ja kbs/pull ups
pätkiä 2-3 osaan jotta juoksu ei kärsi liikaa, joten tauota sopivasti.
Time target 25-30 minutes, cap 35 minutes.

Warm Up (Strenght Day)
2 rounds
2 min cardio
20 band pull aparts
20 shoulder taps
10-20 barbell bench press
10-20 ring rows

Strenght
5 sets
Bench Press 10-8-6-6-6, perform 6-10 strict chin up right after
rest 2-3 min bwn sets

Accessory Work
3-4 sets
6-12 strict hspu / Box HSPU
6-12 ring rows
rest 1.5-2.5 min bwn sets
then
3-4 sets
6-12 weighted sit ups (hold your feet)
6-12 strict knee raises
1.5-2.5 min bwn sets

-rest as needed

Kipping t2b - 10min: tekniikkatreeniä

AMRAP 8
5 + 5 DB lunge steps: OH & front rack
10 hs shoulder taps/ plate steps
10 leg raises over DB