A,
EMOM 10 mins
Power Snatch + Squat snatch + OHS
Add one rep to Ohs in each min
Weight @45/30kg

B,
Partner wod ( You GO, I GO)
30 Power Snatch@35/25kg
100 Double under
25 Power Snatch@43/30kg
80 Double under
20 Power Snatch@50/35kg
60 Double under
15 Power Snatch@55/40kg
40 Double under
10 Power Snatch@60/45kg
20 Double under

Timecap : 20mins

Voima
E3MOM, 4rds
DB Bench press 8-10

WOD
"Modattu Baseline"
300m Row
30 Air squat
15-20 Sit up
10-15 Push up
10 Ring row

For time:
1 rd of ”Helen” (400 m run, 21 kbs 24/16, 12 pullups)
”Annie” 50 du + 50 situps
”Karen” 50 wb
”Annie” 40+40
1 rd of ”Helen”
”Annie” 30+30
”Karen” 50 wb
”Annie” 20+20
1 rd of ”Helen”
”Annie” 10+10
”Karen” 50 wb

Tc: 40 min

Warm Up
2 rounds
2 min cardio of machine you use todays metcon
10+10 single arm db row
10+10 single arm half z-press
1:00 plank hold

Strenght
3-4 sets
8-10 double db push press + 8-10 strict pull ups or hardened ring row
rest 1.5-2.5 min bwn sets

Metcon
Chipper For time
100/80 calories Rowing 90/70 cal ski or 80/60 cal air bike
80 goblet squats @16/24kg
60 push ups
40 db snatches @15/22.5kg
20 burpee box jumps
time target 20-23 min, time cap 25 minutes.

Scaled reps 70 gobsquat, 50 push ups, 30 db snatch j and 15 bbjo

Warm up
5 min easy cardio (you can pick 2 different machines for this)
5 min mobility work for hspu/dl/rope/run
then skill prep/movement testing and start workout

Skill&Long Metcon
2 rounds
2 min : easy cardio
2 min : every 30 sec 3-6 c2b pull ups / kipping pull ups
2 rounds
2 min : easy cardio
2 min : every 30 sec 6-8 double db step back lunges
2 rounds
2 min : easy cardio
2 min : every 30 sec 1-2 wall walks
2 rounds
2 min : easy cardio
2 min : every 30 sec 8-12 v-ups or 4-8 toes to bars
1 min rest bwn "parts"

Hs hold practice

*

Gymnastic holds
5rounds: 20s on / 40s off
1) hs hold
2) chin over bar
3) top of push up
4) hollow hold

Warm Up
2 rounds
1 min ski
8 box step overs
10+10 single arm db bench press
6 burpee box step/ box jump overs
1 min ski
then rest of prepping and start workout

Metcon
2 sets
30/24 cal ski erg (masters 45+ 25/20 calories)
10 burpee box get overs 120/100 cm tai ihan vaan burpee box jump overs 60/75cm
20 double db bench press @+5-10kg weight to rx dumbbells
10 burpee box get overs 120/100 cm tai ihan vaan burpee box jump overs 60/75cm
30/24 cal ski erg (masters 45+ 25/20 calories)
rest 1:1 bwn sets
time target 8-10 min per set.

For Quality
50-100 double unders (time cap 1.5 min)
6 wall walks
5-10 bar muscle ups
15-20 strict hspu
15-20 c2b pull ups
5 wall walk
4-8 bar muscle ups
15-10 kipping hspu
15-20 pull ups
4 wall walks
3-6 bar muscle ups
50-100 double unders (time cap 1.5 min)

Bike Sprint: 8 x 10s on 20s off:
- Goal: Challenging but repeatable sprint pace each round.
+
Side Plank 3 x 30s/side; rest as needed

EMOM25:
a) double box get over (120 / 100)
b) row
c) SU (forwards, backwards, one-legged etc.)
d) bike erg / air bike / ski erg
e) rest

RPE 5-6 / zone 2 (60-70% HRmax)

15-20min mobility of coach's choice

Deadlift ( Neutral Grip )

8-8-5-5-3-3-2

Build throughout the 7 sets.

Go Every 2:30