4 sets, Alternate A and B
Rest 2 mins btw sets

A,
In 6 mins do:
1000/900 m Ski/row/
then in the remaining time, AMRAP of:
8 KB Facing Burpees
16 single KB Deadlifts, 24/16 kg

B,
In 6 mins do:
Bike Erg, 2000/1800 m ( 56/48 cal echo)
then in the remaining time, AMRAP of:
12 Box Jumps, 60/50cm
16 USA Kettlebell Swings, 24/16 kg

2x1x[2+1+1]@barbell, 2+1+1@up to the maximum of the day, then do 2+1+1@90% of that max, jerk-%, rest btw sets 2min

Maastaveto max1

Facepulls 4x25 / käsi

Penkki käsipainolla 4x15-20 / käsi

Ylätalja, vastaote 4x10-15 / käsi

Pystypunnerrus käsipainolla 4x8-12 / käsi

Sivutaivutus 3x30 / puoli

Tempaus kahvakuulalla / käsipainolla 3x10-15 / käsi

Liikkeiden järjestyksellä ei ole väliä, kunhan ei ole punnerrusliikkeet putkeen…kaikki liikkeet yhden käden versioita!!

Warm Up
2 sets
2 min rowing
8-10 Half Kneeling Thoracic Rotation w/Lift Off (each side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
5 90/90 Hip Switch w/Heel Lift (per side)
then 3 sets with barbell
dip and drive, shoulder shrugh and elbow high x 3 reps
3 hip muscle snatch
3 overhead squat
3 pause snatch (pause is on catch position)

Weightlifting
Every 1.5 min for 3 times
3 pause snatch @55-65% of 1rm (first snatch can be power)
rest 1-2 min
Every 75 sec for 3 times
2 pause snatch @70-80% of 1rm (first snatch can be power)
rest 1-2 min
Every min for 3 times
1 pause snatch @80-90% of 1rm
then

2 sets 3 snatch pull/high pull @100-105%
rest 2.5-3 min bwn set

Strenght
Back Squat
2 sets
5 reps @70/73%
3 reps @80/83%
1 rep @90/93%
rest 3 min bwn sets
5 squats, rest 3 min , 3 squats, rest 3 min , 1 squat, rest 3 min and repeat full set/wave but +2.5-5kg bigger load on each set.

Metcon Prep
3 sets
1 rope climb
4 ohs, building in weights to wod weight
:30 sec bike erg
rest 1-2 min bwn sets

Metcon

2 sets

Buy in :
3-5 rope climbs (cap 1.5 min)
straight to:
3 rounds
5-7 OHS @42.5/30kg (masters 45+ 35/25kg)
350/400m bike erg
time target 5-6 minutes per set.
rest 5 min bwn set.

Deadlift

4-3-2-3-4

E3MOM /2-3rep in tank

Warm Up
2 rounds
2 min ski erg, 2nd round rowing @easy/mod
15+15m single arm kb bottom up carry (käsi 90asteen kulmassa)
30-45s supinated grip bar hang
30-45s front leaning on low rings (punnerrus lankku pito)
then start strenght part

Strenght
2 Sets (+2.5kg bp ja 1.25-2.5kg wpu) isommilla sarjapainoilla kuin edellisellä kierrolla)
6 Pause Bench Press + 6 weighted Strict Pull Up
4 Pause Bench Press + 4 weighted Strict Pull Up
2 Pause Bench Press + 2 weighted Strict Pull Up
2-3 min rest bwn sets

Set 1: 60/30%
Set 2: 70/40%
Set 3: 80/50%
Set 4: 65/35%
Set 5: 75/45%
Set 6: 85/55%

Metcon (vk ja gymnastic kapasiteettia esille kun ei oo kevyt kardio alla)
2 rounds
2 min : rowing @moderate pace
2 min : go every 30 sec for 3-5 shspu

2 rounds
2 min : ski @moderate pace
2 min : go every 30 sec for 6-10 db snatch

2 rounds
2 min : rowing @moderate pace
2 min : go every 30 sec for 4-6 burpee over rower

2 rounds
2 min : ski @moderate pace
2 min : go every 30 sec for 6-10 c2b pull / pull ups

4 MIN REST BWN "PARTS"
USE 1.45-1.55 FOR MACHINE WORK AS YOU LIKE, TARGET FOR ROW IS 500/425M and ski 450/375m

For Time (with a Partner)

Buy-In:
80 DU + 60 sit up + 40 walking lunges + 20 DL + 10 bar over burpee

Then,

6 Rounds of:

8 Muscle ups/C2B

12 T2B

18 HSPU

8 squat clean 70/50 kg

12 m HS Walk

18 WB

Buy-Out:
10 bar over burpee + 20 DL + 40 walking lunges + 60 sit up + 80 DU

AMRAP 7

2 wall walk
4 power snatch@60/40kg
8 ttb
.
.
.
SCALED AMRAP 7

1 wall walk
4 power snatch@40/30kg
6 ttb / leg raises