Warm Up
3 rounds
1 min row
8/8 curtsy lunges
8 GTOH + Halo with plate 5-15kg
24 russian twists, feet on the ground wiht plate

Strenght
FS/BS Squat Program Practise 7
2 sets of 5 front squats + 10 back squats @50-55% of 1rm front squat
rest 3 min bwn sets
Power Snatch 3x5@50-55% of 1rm power snatch
rest 1.5 min bwn sets
Power Clean&Push Jerk 3x5@50-55% of 1rm power clean&jerk
rest 1.5 min bwn sets

Metcon
10 min emom
30 sec of rowing @2-5km pr pace
aloita 5km pr pacella ja kiristä tahtia niin että viimeiset 2-5 erää menet 2km pr pace.

Accessory Work
2x12/12 upright row + 12 ring face pulls
2x12/12 windmill + 24 alt leg v-ups
rest 1-2 min bwn sets

Warm Up
3 rounds
1 min ski or row
4 inch worm + push up
6-8 strict pull ups
:20-30 Knee tuck Hold

Strenght
Ring or Bar Muscle Up Training
2x3+4x2+3x1 rep
rest as needed
Bench Press 6x5reps @60-65%
perform 2-3 rope climbs after bench press
rest 2.5-3.5 min bwn sets

Metcon
Part 1
8-12 min emom
odd : Ski x 45-50 seconds (+1 cal from last time)
even : quality set of toes to bars (tee aina vaan sarja siihen saakka ettei liike hidastu, pyri arvioi-
maan toistot niin että kierros tasolla suht sama tulos tulee) (cap 30 seconds)

Part 2
8-12 min emom
Odd : Row x 45-50 seconds (+1 cal from last time)
even : quality set of wall ball shots (tee aina vaan sarja siihen saakka ettei liike hidastu, pyri arvioi-
maan toistot niin että kierros tasolla suht sama tulos tulee) (cap 30 seconds = max 15 reps)

Part 3
8-12 min emom
odd : double unders x 45-50 seconds
even : HS walking x meters (20-30 seconds) or wall walks x 2-3 reps

2 min rest bwn emom's

Optional Accessory Work
3x12-15 behind neck tricep turn with 1 dumbbell + 12-15 hammer curls with 2 dumbbells
3x1:00-1:20 bear hug sandbag hold
rest 1.5-2.5 min bwn sets

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