3-4 rounds for quality:
10 Standing Barbell Curls
15 Turkish Plate Sit-ups
10 Incline DB Bench Presses
10 Strict Hanging Leg Raises
10 Seated DB Hammer Curls
15 Russian Twists with medball (each side)
7 Alligator Rolls (each side)
:45 sec Overhead DB Hold (each side)
-Rest 2-3 minutes b/t rounds

6x 2min intervals, 2min rest between
4 squat cleans @65/40kg
11/8cal bike
Rounds 1,3,5: max burpee over bar
Rounds 2,4,6: max hand release push ups

6 sets for quality:
10 Strict Pull-ups
10 Barbell Bent Over Rows, choose weight
- Rest 2-3min btw sets
- Go for unbroken set of Pull-ups. If you can't do 10 reps unbroken, go straight back up and finish the set with Chin-ups and then straight into barbell.
- Post kgs for Bent Over Row

4 sets of 3 Muscle Cleans + 3 High Hang Power Cleans
- Start @60% of 1RM Muscle Clean
- This is ment to be LIGHTNING FAST!!
- Rest 2min

5 sets of 2 Power Cleans + 1 Pause Split Jerk
Set 1: @65% 1RM Clean & Jerk
Set 2: @70%
Set 3: @75%
Set 4: @80%
Set 5: @85%
- Pause 3sec in the receiving position
- Rest 2min btw sets

PERFORMANCE
6 x 2:00 work; rest 1:30
25/20 Cal Row/Bike/Ski
Max 15m Shuttle Runs (2 x 7.5m)

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FITNESS
6 x 2:00 work; rest 1:30
20/15 Cal Row/Bike/Ski
Max 15m Shuttle Runs (2 x 7.5m)

-RPE 9
-Video: https://vimeo.com/820786994?share=copy

Warm Up
3 rounds
15/12 calories rowing
20 lunges (anyhow)
5-10 strict chin ups
:20-30 L-tuck hang from pull up bar
some squat and front rack mobility as needed

Strenght
Back squats 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
Front Squat 3x10 @60-65-70%
rest 2-3 min bwn sets

Metcon
5-8 rounds (masters 45+ = 5-6 rounds, muut 6-8 rounds)
250m row @1-2km pr pace
250m row @10km pr pace (n.5 sek hitaampaa kuin 5km pr pace)
rest 45s bwn

Accessory Work
Sets of pull ups or c2b pull ups (9-12-15-12-9 reps), rest as needed bwn sets
3x12-15 heavy kb swings
3-4 x 40-50m double kb front rack carrying
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

40 min

20 Maljakyykky kahvakuulalla
100m Farmari kävely 1 kahvakuulalla
30 Kahvakuula heliautus
400m juoksu

Warm Up
3x40easy,20smod,10s fast cardio / rest20s = Air bike
then 2 x
5 inch worm + push up
20 plate hops + 10 plate halos (5/5)
8 db snatch, use light/medium weight.

Gymnastic Strenght
3 rounds
20-30 ring support hold, thumbs out (ota nauhaa tarvittaessa)
20-30 ring dip hold
10 kip swings on rings, feet together, yritä laajentaa liikettä kierrosten edessä.
rest as needed
then emom 5 : 1-4 ring muscle ups / jumping ring muscle up / seated mu, feet on floor

Strenght
Flat Foot Snatch High Pull + Flat Foot Hang Power Snatch 3x2+3reps@35-50%
Hang power snatch + emom 5 : 4-5 reps @60-65'% of 1rm (laske power snatchista)
Paused Snatch + Snatch 6x1+1reps@65-85% (pysäytys polven yläpuolella 1-2s)
rest 1.5-2 min bwn sets, except emom.

Metcon
12 min AMRAP
16-32 du (max 45s)
12/10 calories air bike
12/8 push ups
8 db snatches @15/22.5kg

Accessory Work
Sets of Kipping HSPU (9-12-15-12-9 reps), rest as needed bwn sets
2-3 sets of 15-20 banded tricep turns @light/medium band (ei maks raskaasti vaan pikku polte)
Accumuate 60-90 sek l-sit hold
rest as needed

1-2-3-4-5-6-7-8-9-10:
Wall-ball shots
Toes-to-bars
Then…
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Toes-to-bars

Scaled WOD
For time:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots
Sit ups
Then…
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Sit ups