Deadlift

3-3-3-2-2-2-1-1-1

Go Every 2:30

Kyykky 5x5x50%, 1x60%, 1x70%

SitUps 5x10

Vap.val takaketju-liike, valitse joka viikko eri
-suorinjaloin mave 5x10
-etuheilautus 5x20
-selkäpenkki 5x8-15
-reverse hyper 5x15-25

Treeni 1
Warm Up
3 rounds
15/12 cal row
10 ring row
10-15 medball jump squat
10-15 hollow rocks

Strenght
Back Squats 10+10+8+8 reps@57-62-67-71%
rest 2-3 min
Front Squat 3-4x5 reps @60-65-1x2 @70%
rest 2 min

Metcon
3 sets , go every 6 min
400/500m row @5km pace
12-15 unbroken muscle snatch @25/35kg

Accessory Work
3x12/12 bulgarian split squat with db's
3x12/12 kb row @heavyish
3x15 reverse hyper
rest as needed

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

3-5 Rounds for quality:
10 Hip Thrusts, choose weight
15-20 Good Mornings 20/15kg
10 Ring Rows

Sets of 3 until speed drops

Facepulls 3x20

Yhden käden kulmasoutu 3x15

Lattiapenkki käsipainoilla 2x15

Penkki 5x2 (60-65-70-75-80%)

Sotilaspenkki 75% x amrap

Ojentajat kumpparilla 5x30

14:00 Amrap
60 Calorie Row
50 Toes-to-bars
40 Wall Balls (20/14) (10’/9')
30 Power Cleans (135/95)
20 Muscle Ups
(KG conv: WB 9/6, PC 61/43)

If you are going to redo this during the wod, remember that there is regular class going on and you probably can't get every equipment the way you want to.

3 x 3 min Amrap
1 Toes To Bar
1 Handstand Push Up
2 Toes To Bar
2 Handstand Push Up
3 Toes To Bar
3 Handstand Push up
jne.
*Scale Toes To Bar to knees to elbow, handstand push ups to dual kb press or 1 wall walks or push ups
*rest 1 min btw

10 sets of 1 Power Clean + 1 Hang Power Clean
Sets 1-2: @70%
Sets 3-4: @75%
Sets 5-6: @80%
Sets 7-8: @82%
Sets 9-10: @85%
- Rest 2-3min btw sets

PERFORMANCE
6 SETS FOR REPS
1:00 - Calorie Machine or 15m Shuttle Runs
1:00 - Single DB Front Rack Lunges @ moderate
1:00 - Alt. DB Hang Snatch
1:00 - Burpees
1:00 - Rest

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FITNESS
6 SETS FOR REPS
1:00 - Calorie Machine or 15m Shuttle Runs
1:00 - Single DB Front Rack Lunges @ light
1:00 - Alt. DB Hang Snatch
1:00 - Burpees
1:00 - Rest
(Score is Total Reps)

• RPE 7
• Daily Video: https://vimeo.com/796858522