*lähestyminen 20min
2x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), 3x[1+1]@100+% jerk-% rest 2min

TAI

*lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x2[1+1]@barbell (~23-25min),
1x2[1+1]@50% (20min),
1x2[1+1]@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

tai

*lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
2x2[1+1]@barbell (18min),
1x2[1+1]@50% (15min),
1x2[1+1]@60% (12min),
1+1@70% (9min),
1+1@80% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

4 sets
8 reps

In teams of 4
6 x AMRAP4 - rest 2 in between, alternate between a & b:

A) AMRAP:
4-8-12... wall walk / feet on box wall walk, YGIG
4-8-12... rounds of plate sit ups, YGIG
10+10 - 20+20 - 30+30... cal bike erg & air bike
- koneet saa pyöriä yhtäaikaa, divide anyhow

B) Buy in:
60 DL
40 clean
20 front squat (Rx: 60/40, easy: 35/25)
- divide anyhow
into AMRAP:
Partner syncro burpee box get over (60/50)

2-3sets:

10-30s chin over rings
10-30s ring support
10-30s hollow hold

Warm Up

2 Sets
60 Sec Overhead Opener
45 Sec Pigeon Stretch (per side)
2 sets
1-2 min air bike
8-12 wall squats
8-12 Incline Cuban Press
8-12 Single Leg Glute Bridge w/Pause at top squeezing glute (each side)

Strenght
Overhead Squats 5x5reps@65-75% of 1rm snatch
go new set every 2-2.5 minutes
Deadlift 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes

Intervals
4 sets, new set every 4 min
odd rounds : 25/20 wall ball shots (masters 45+ / scaled do 20 wall ball shots) + 15 box jump overs 75/60cm
even rounds : 25/20 american kb swings @24/16kg (masters 45+/scaled 20 reps) + 15 box jump overs 75/60cm

(masters 45+/scaled : 60/50cm)
time target is sub 2 minutes on each round.

Accessory Work
2-3 x 25+25m suitcase carrying R/L
2-3 x 25+25m single arm kb oh carrying R/L
2-3 x 20-30 alt leg v-ups
rest as needed

A)
EMOM 10 mins
4 Back squat from floor
Start @ 70 % of clean
- add weight each set

B)
Partner wod ( you go , I go )
00:00-05:00
Max cal machine

05:00-08:00
1rm clean
08:00-11:00
Max rep bar facing burpee
11:00-13:00
Mar rep Deadlift with 1RM clean

For Quality w/ partner for 30min, alternate between a & b:
a) machine @ zone 2
b) 2 rounds of Squat Circuit
2 rounds of Halo Circuit
5-10+5-10 plank wall walk
- ota kahvakuulaan rohkeasti painoa haloon

RPE 6 / zone 2.

Squat circuit (1 rd):
Forward lunge, L
Cossack squat, L
Step back lunge, L
Curtsy lunge, L
air squat
Forward lunge, R
Cossack squat, R
Step back lunge, R
Curtsy lunge, R
air squat

Halo circuit (1 rd):
1+1 tall kneeling halo
1+1 half kneeling halo, L
1+1 standing halo
1+1 half kneeling halo, R
1+1 kneeling halo
- jos ongelmia polvien kanssa -> standing halo 10+10

EMOM 30 min (alternate between A and B, 3 rounds of each)

A.
1. 10 . 10 Wall Balls
2. 10 . 10 KB Swings
3. 4 . 4 Burpee over rower
4. 8/6 . 8/6 Cal Row
5. Rest

B.
1. 10 . 10 Wall Balls
2. 7/5 . 7/5 Cal Ski
3. 4 . 4 Single Arm Devil Press
4. 8/6 . 8/6 Cal "Bike"
5. Rest

. = Rest until 30 sec and then start your second set

Movement efficiency EMOM, you should do each movement in 2 sets where you start the first set at 0:00 and your second set at 0:30.

EMOM 20
1) 8 Goblet Squats (2sec at bottom)
2) 20sec/20sec Copenhagen Plank
3) 16 alt weighted Reverse Lunges
4) 8/8 Single Leg KB Deadlifts
5) Rest

4 x Tabata

Scissor Leg Raises
Full Leg Raises

Lying Leg Crosses
V Sit Crunches

Kickback Leg Ins
Plank Side Knee Ins

Mountain Climbers
Ankle taps