60s on 30s off for 6 rounds:
a) row
b) air bike
c) box jump / get over
d) bike erg/ski
e) burpee

Treeni 3
Warm Up
2 rounds
1 min row
1 min air bike or bike erg
10 ring row
10 scapula rolls
10 alt leg v-ups
10 good morning with db/plate againts chest
10 walking lunges

Metcon
Emom 28 or 32 (7 or 8 rounds)
1) Rowing x 50sec (14-13/11-10 cal)
2) TTB x 6-12reps or V-ups x 10-15 (max 30s)
3) Air Bike x 12-9/9-7 cal (max 50s) (tarkoitus pitää mod/fast pace)
4) Suitcase deadlifts x 8-10 reps each side @12-20/24-32kg

Accessory Work
3x15/15 seated db press @5-10/10-15kg
3x15-20 hamstring curls on rower
rest as needed

Emom 9x3 Bench Press 75% 1RM

3 rounds for quality:
10+10 Banded Pallof Presses w/ rotation
15 Deadbugs (2=1)

1) Shoulder press 4x5x80%
2) Negative HSPU 4x4(5-10s Down)

5x
10 ghd sit ups
10 ghd hip extension
1 in rest in between rnds

Partner workout /you Go I Go
5x 6 min Amraps /2min Rest between sets

30 pistols
20 C2B /pull ups
15 power snatch 35/50
Max Reps T2B

30 cal row
20 Burbee over rower
15 M hs walk / 30 Shoulder taps/ 8 try’s
MR DB squat snatch 35/45lb

30 front squat 35/50
20 hspu
15 BMU/ RMU / banded MU/ C2B
MR ropes

60 DU’s
30 heavy WB
15 devils Press 35/45kg
MR Ring dips /Nojis dips / kumppari

30 STOH 35/50
30 GHD
15 OHS
MR Burpees, when partner stays at HS hold position

8x 6min

A)
10 Tuulimyllyä
10 R-rangan kiertoa kyykystä
10 Kyykystä ojennusta

Loppuaika: Konetta

B)
20 Levypainokiertoa
12 Vuorikiipeilijää
15-30s Kuppipitoa

Loppuaika: Boxin ylityksiä

EMOM 10:
5 Down Ups + 10 Push Ups

partner WOD YGIG
200 DUs
30 push presses 50kg/35kg
30 box jump overs 60cm/50cm
30 cal row
30 cal air bike
200 DUs
30 burpees syncro