5 rounds:
5 Seated Alt. DB Hammer Curls (heavy)
10 Barbell Bicep Curls
15 Banded Bicep Curls

—————then—————

5 Rounds:
5 Dips
10 Feet Elevated Push-ups
15 Banded Tricep Extensions

• All 3 movements as a gigaset. No rest btw movements. After a full round, rest as follows: Round 1: 2:00 Round 2: 1:30 Round 3: 1:00 Round 4: 0:45

A1) Power clean 3x4x6%
A2) Bulgarian jump 3x(5+5)
A3) drop jump 3x4
A4) explosive push press 3x5x60%

Lämmittelyt 800m ( 400m kevyesti, 400m reippaasti ) + Venyttelyt.

3 x 400m " yli vauhtia". 5-8 Sekuntia tavoitevauhtia kovemmin. Lepo 1:30 vetojen väliin.

800m "yli vauhtia". 5-8 sekuntia tavoitevauhtia kovemmin. Lepo 2:00

4 x 200m, " yli vauhtia", 10 - 15 sekuntia tavoitevahtia kovemmin. Lepo 2:00

Loppu verkka 800m

9 Min emom
* 1-5 wall walks
* 10+10 alt leg v-ups
* 15 dual kb romanian deadlift or heavy banded goodmornings

Warm Up
3 rounds
15/12 calories rowing
20 lunges (anyhow)
5+5
:20-30 L-tuck hang from pull up bar
some squat and front rack mobility as needed

Strenght
Back squats 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
Double Dumbbell deadlifts 3x8-12 reps @heavy dumbbells, painon molemmat päät aina lattiaan.
rest 2-3 min bwn sets
add 2.5-5kg to each back squat set compared last time we did this.

Metcon
1000m row @5km pr pace
rest 1min
EMOM 5
180/200m Row @2km pr pace

For Quality Workout
15-12-9-6 reps
Front Squats @30-35/45-52.5kg
6-5-4-3 reps
Bar Muscle ups OR 12-9-6-3 reps of c2b pull ups
this is not for time, can be performed like accessory mentality.
Eli homma menee niin et 15 etukyykkyä, sit teet 6 bar mu tai 12 c2b , sit 12 kyykkyä, 5 bar mu tai 9 c2b
jne

Optional Extra
2-3x12+12 single arm db bicep curls
2-3x15-20 banded strict pull ups
2-3x15-20 ghd hip extensions
rest as needed

3 Rounds for time, with partner:
50 Burpees Over Bar
25 Body weight Back Squats (average weight of the 2 partners)
- You can take the bar from the rack
- Split reps as desired

AMRAP (with a Partner)
3x15min

6 DB Power Cleans (2x22,5 /15 kg)
6 DB Thrusters (2x22,5 /15 kg)
30 DU
6 DB snatch (2x22,5 /15 kg)
6 DB Squat
30 DU
6 RMU / pull-up
6 strict HSPU (deficit)
30 DU

REST 4min

12 C2B
12 Ring dip
30 T2B
12 m HS WALK
12 KB Swing
30 Tuck-ups
12 KB shoulder to overhead
12 Burpee over KB
30 WB

REST 4min

8 snatch
8 OHS
30 GHD sit-ups
8 D-ball over shoulder
8 D-ball squat
30 DL
8 BMU / C2B
8 pistol squat
30 Box jump

From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
3 deadlifts at 70% of 3-rep-max
3 box jumps (61/76 cm)
– Perform both movements within the
same minute.

Scaled WOD
On a 25:00 clock:
From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
3 deadlifts at 50% of 3-rep-max
3 box jumps
– Perform both movements within the
same minute.

3 rounds

2 min AMRAP”s / 1 min REST

1 rope

3 rMU/ Ring pull up

5 sHSPU

7 Goblet squats 24/32kg

REST 1 min

2 snatch 

4 BMU

6 Pistol squats

8 C2B

REST 1 min

30 DU

10 DB Box step over 45/35lbs

10 HS walk

10 cal AB

Bike 10,000 meters.

• Outdoor or indoor