IN TEAMS OF 2.
AMRAP x 16 MINUTES
6 Unbroken Bear Complexes / Max Cal Bike/Row/Ski
5 Unbroken Bear Complexes / Max Cal Bike/Row/Ski
4 Unbroken Bear Complexes /Max Cal Bike/Row/Ski
3 Unbroken Bear Complexes / Max Cal Bike/Row/Ski
*P1 completes 6 Unbroken Bear Complexes while P2 completes cals. Once 6 reps have been completed partners switch and now P2 completes 6 Unbroken reps while P1 completes Max Cal Bike. Once the Round of 3 is completed by both athletes, they will go back up to the top and start from the beginning on the round of 6.
- 1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press. Each Bear Complex must be unbroken but rest can be taken b/t complexes

3 mins REST

AMRAP x 14 mins
Diane with a twist
21-15-9
Partner A
DL hold @100/70kg
Partner B
HSPU kipping

Then immediately into

21-15-9
Partner A
DL @100/70kg
Partner B
HS Hold

SWITCH AS NEEDED. If both "Diane" version done, start again!

HEAVY WEEK 7/9

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WARM UP n. 10min

2 rounds: no shoes

12 BACK EXTENSION / REVERSE HYPER
12 DEAD BUG with PLATE + 6+6 1-LEG GLUTE BRIDGE
12 PLATE BACK SQUAT *7-10 cm platform under the heels
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

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MUSCLE SNATCH
3x3@up to 50+% sn-%, rest between sets 2min

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BLOCK SNATCH HIGH PULL *full foot + NINJA POWER SNATCH + NINJA SNATCH
*barbell from power position
3-4[1+1+1]@up to 65-72% sn-%, rest between sets 2min

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BLOCK CLEAN HIGH PULL *full foot + NINJA POWER CLEAN + NINJA CLEAN + JERK
*barbell from power position
3-4[1+1+1+2]@up to 65-72% jerk-%, rest between sets 2min

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SQUAT JUMP 3x3, rest between sets 2min

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FRONT SQUAT + BACK SQUAT
2[2+3]@85% fs-%, rest between sets 3min

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DEFICIT SNATCH PULL *full foot + TRAP PULL
2[2+2]@95% sn-%, rest between sets 2min

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-12 DB PULLOVER *50/50 suorakäsi/koukkukäsi pääntakana, yläkroppa penkillä
8+8 1-ARM OH WALKING LUNGE with LEG FLEXION *DB/KB

Rest as needed

Warm Up
2 rounds
1.5 min cardio
:20 mountain climbers
:20/20 side plank holds
10 scapula rolls + 10 ring row
10 barbell tempo bench press

Strenght
Tempo Bench Press 5x5reps@40-60% of 1rm
take 3 seconds for lowering down each rep. Perform 10 alt hand kb gorilla row after bp. (5/5 per hand)
rest 2-3 min bwn sets

Metcon
For 20 minutes @easy/mod pace
15/12 calories machine
15/12 push ups (split these in 2-3 sets)
12-16 goblet hold lunges in place @16/24kg
12-16 v-ups

OPTIONAL COOL DOWN
EVERY 3:30 x 3 SETS
:45 Hollow or Tuck Hold
:45 Alt. 90-90 Hip Rotations
:45 Rebound Pose

MODERATE-HEAVY WEEK 6/9

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WARM UP n. 10min

2 rounds: no shoes

12+12 step 1-ARM OH WALKING LUNGE with DB/KB
12 THORACIC EXTENSION ON BENCH/BOX/RACK with STICK
6+6 REVERSE CRUNCHES & CRUNCHES + 12 CROSS CRUNCHES
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

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SNATCH
2x3@barbell, 4x3@up to 75% sn-%, rest between sets 2min

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CLEAN + JERK
2x2[1+1]@barbell, 3[1+1]@up to 70, 2x2[1+1]@75% jerk-%, rest between sets 2min

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DEFICIT CLEAN PULL *full foot + TRAP PULL
3[3+2]@90% jerk-%, rest between sets 2min

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SEATED PRESS
3x6@RPE8, (could do 2 more reps), rest between sets 2min
*6@rpe8 -- target load of max ~79%

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

6-8 CHIN UPS *vastaote / 12-16 cable LAT PULL DOWN
12-15 BSS each leg *Bulgarian Split Squat
10-12 SEATED LOW ROW *cable

Rest as needed

1A) Back squat 4x8x70%
1B) Strict HSPU 4x5

Warm Up
2 rounds
1.5 min cardio
8/8 single leg RDL
6-8 burpee pull ups
:40 Plank Hold

Skills = Handstand push up skills and get ready for Metcon part

Strenght
Seated barbell press 3x8-10 reps @50-60% of 1rm press
rest 2 min bwn sets

Metcon
3 rounds @treshold pace
1.5 min double unders
8-15 kipping pull ups / ring row
5 strict hspu / box hspu / A-Push Ups

3 min rest

3 rounds @treshold pace
1.5 min cardio
8-15 toes to bars / knees to elbows / kip leg raises
5 deficit kipping hspu / kip hspu / Push ups

3x 15min/ 2min lepo

1) KONE

2) 8-10 x
Rengassoutu
Pystypunnerrus käsipainolla
Sivutaivutus
Sivukyykky
Dead bug

3) 8-10 x
Tuulimylly ristiin
Rintarangan kierto seinällä
Rintalihasvenytys kuminauhalla
1min pakaravenytys/ puoli
1min Sammakkoasento
Maastaveto pyöreällä selällä rullaten