3x5 Good Morning (Moderately Heavy)

Partner workout (You go I go)

3 rds for time:

22 C2B

16 HSPU

10 Heavy WB

REST 2 min

3 rds for time:

22 Pistol squats

16 Box jump over 

10 DL 110/80 kg)

REST 2 min

3 rds for time:

22 m HS Walk / 22 shoulder taps 

16 KB swing (32/24 kg)

10 Ring pull up / 6 rMU/MU

REST 2 min

3 rds for time:

22 GHD sit ups

16 Ring dips

10 + 10cal echo bike

Front squat

4x3 (3s pause)

E3MOM /3+ rep in tank

Warm Up
2 sets
1-2 min cardio
10+10 banded side steps
10m Banded Bear Crawl (kevyt pakaranauha ranteiden yläpuolelle ja veto päällä)
15 hollow rocks

Accumulate 1 minutes in Supinated Passive Hang (stretching lats)

2 Sets
5 strict press (empty bar)
5 tall push jerk (empty bar)
5 sharp Box Jump (60/50cm)

Weightlifting
3 sets
3 Push Press + 3 Push Jerk+ 1 Split Jerk @60-65% 1RM Push Press
2 Push Press + 2 push jerk + 1 Split Jerk @65-73% 1RM Push Press
1 Push Press + 1 Push Jerk + 1 Split Jerk @70-80% 1RM Push Press
rest 2-3 min after full set

Metcon with partner
30 deadlifts @60/40kg
20 c2b pull ups / pull ups
30 HR push ups
25 toes to bars
50/40 calories rowing or ski erg
25 toes to bars
30 HR push ups
20 c2b pull ups / pull ups
30 deadlifts @60/40kg
you go i go! (split reps 50/50, meaning 15 reps of deadlifts for both, 10 c2b pull ups etc...)
target pace 70-80%,

3 rounds, 45 secs per station, for max reps of:

Kettlebell Front Rack Reverse Lunge, pick load
Rest 45 secs
Kettlebell Overhead Carry, pick load,
Rest 45 secs

Rotate immediately to the next station every 45 secs,
the clock does not stop or reset between stations.

Teams of 2!

10 rounds for time of:
12/9 Machine Calories
20 Alternating Dumbbell Snatches, 22.5/15 kg

You go, I go style (5 rounds each)

Timecap: 19 mins

Warm Up
2 min row
2 min air bike / bike erg
2 min ski
then 2 rounds
4 inch worm + push up
4+4 lunge elbow strech
4 russian baby strech / 8 cossacks
12 alt leg v-ups
:20-30 bar hanging
:20-30 hs hold

Metcon
at easy pace through:
A) 3x3 min easy zone 1-2 assault bike + 2x4-8 hspu / 20-30s rest bwn set

B) 3x3 minl easy zone 1-2 rowing + 2x3+3 pistol squats / 20-30s rest bwn set

C) 3x3 min easy zone 1-2 ski erg + 2x5-10 toes to bars / 20-30s rest bwn set

ensin 3 kertaa sama setti läpi, sit minsakaks huilia ja seuraavaan "osioon"

Back squat
3x2
2x1

Etuheilautus x20
Pystypunnerus 10x30-35% (%penkin maksimista)
SitUps x20
Hyvää Huomenta x10 (sama kuorma mitä pystärissä)
Askelkyykky vuorojaloin 10/10 (👆🏻sama kuorma edelleen)
-5 kierrosta, kierros aina yhteen putkeen

Penkki 20x40%, 15x50%, 12x60%, 70% x amrap

QuadBlast 3 kierrosta 🤌🏻
-20 x kyykky
-10/10 x askelkyykky vuorojaloin
-10/10 x askelkyykkyhypyt vuorojaloin
-10 x (syvä)kyykkyhypyt

6 rounds, each for time.
go every 3 min

7 hang power snatch 53/35kg
7 box jump over 30/24
7 push ups

---

Focus on getting 21 reps done smoothly after another without stopping between movements.
Keep movement standards clean
score is slowest round