Partner workout TBA on the whiteboard

With partner for time:

P1) 500-400-300-200-100m row

P2) Barbell front rack hold 60/40kg

P1 can only row when P2 has the barbell in front rack hold.

*15 burpee penalty after each round if the barbell is dropped in the middle of a row.

Timecap: 15 min

Tekniikkaosio
- kippileuka/ perhosleuka

30 RFT:
5 Wall Balls (20/14)
3 HSPU
1 Clean (100/70)

Three sets of three reps. Go heavy but remember SPEED!

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.

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