3 sets;

6 x Strict Chin-Up
12 x Zottman Curl
24 x Band Tate Pull
Rest 3:00

Chin-up: Add weight, BW, partner/self assisted, :20 Hang on Bar

EMOM x 12:00

Min 1: 5 Devil's Press @2x22,5/15kg
Min 2: 10 Toes to Bar
Min 3: 50 Double Unders
- Goal: Scale for a minimum of 20s rest each round.
- Rx+: Heavier + 2-3 Bar Muscle-ups + 10 Toes to Bar on same minute.

Extra:
Seated DB Wrist Curls: 3 x max reps. Rest 60s

In teams of 3

For time:
100/80cal Row
100 Air Squats
100 Push-ups
800m Run
100 KBS (US) 24/16kg
100 Box Jumps 60/50cm
100/80cal Row
100 Sit-ups
100 WB 9/6kg
800m Run
300 DU
100 Burpees

All the team members are running at the same time, but in rowing they can use only 1 rower.
As soon as the first team member has finished running, he/she can start doing the next movement.

Endurance:

35min keep moving

16 Box step up with slamball
16 Slamball throw
16 Kb Swing
16 Goblet squat
16 Ring row
16 V-up

4x3 @65-75%

4x3 @40-60%

For Time:
200 meter Run
22 Snatches 43/30kg
22 Pull-Ups
22 Medicine Ball Cleans 9/6kg
22 Elbow Plank to Push-Ups
22 Wall Ball Shots 9/6kg
22 Deadlifts 43/30kg
22 Air Squats
22 Overhead Walking Lunges with 20/10kg plate
22 Box Jumps 60/50cm
22 Power Cleans 43/30kg
2x20 sec Bar Hang
22 cal Row
22 Handstand Push-Ups
22 Back Squats 43/30kg
22 C2B
22 Bar Facing Burpees
22 Thrusters 43/30kg
22 Jerks 43/30kg
2 Rope Climbs 4m
22 Overhead Squats 43/30kg
22 Kettlebell Swings 24/16kg (US)

ABOUT THE WOD:
The "Contact 22 Finale" WOD was the final workout in the "Contact 22" event series from Virtual WOD Challenges. The workout incorporates ONE movement from EACH of the 22 Hero WODs featured in the series, and 22 reps to represent 22 suicides by US veterans each year.

The "Contact 22" virtual WOD series (meaning athletes could complete it anywhere at any time) showcased 22 different Hero WODs over the course of 2 months, from September 1-Oct 31, 2018. The challenge was a way to support and raise awareness of US veteran suicides and mental health disorders. Proceeds benefitted the Chris Kyle Frog Foundation.

The Hero WODs featured for this challenge - from which the movements for this finale WOD were selected - were (in order): Dunn, Monti, Emily, Ledesma, FitCops Dallas 5, Hildy, Kev, White, Shawn, Jennifer, 343, Coffland, Small, Nick, Ned, Harper, Marston, Kalsu, Santora, Falkel, Jenny, The Seven.

Bicep Carry
4 x 30 Meter Carry. Rest 60s
– Go light!

Warm-up
BANDED HIP ACTIVATION + BAND PULL APARTS
THEN 3-5 MIN EASY AIR BIKE
METCON PREP
3 SETS
2 clusters + 3 thrusters @light, moderata, workout weight
6 box jump overs or box jumps
1 min bike erg
1 min ski erg
6 wall ball shots
3 burpee pull ups

METCON
5 min amrap
5 THRUSTERS @30-40/45-60kg
10 box jump overs @50/60CM
10/12 cal Bike ERg

7 min amrap
buy in : 1300/1500m bike erg
+
AMRAP in the remaining time
12 wall ball shots
4 burpee c2b pull ups / burpee pull ups (jos leuanveto ei vahvuus niin tee ilman rinta tankoon kosketusta)

5 min amrap
5 clusters @30-40/45-60KG
10 box jump, step down
10/12 cal ski erg

7 min amrap
Buy in 650/750m ski erg
+
AMRAP in the remaining time
12 wall ball shots
4 burpee c2b pull ups / burpee pull ups (jos leuanveto ei vahvuus niin tee ilman rinta tankoon kosketusta)

5 MIN LEPO AMRAPPIEN VÄLISSÄ.

Strenght
Deadlifts 2x10 reps @55-65%+ 2x8 reps @65-75%
perform 8-12 Ring Push Ups right after deadlifts
rest 3 minutes after double db bench press

Cool Down
5-minute easy bike-erg + yleisverryttelyä ja venyttelyä fiiliksen mukaan lyhyesti.

Maanantai
Warm Up
3-5 minuuttia kardiolaitteella yleislämpöä ja perään 2-4 mobility drilliä mitä tarvitset tempausta / kyykkyjä varten.

Weightlifting Skill
Tyhjällä tangolla 1 tai 2 kierrosta läpi, tempaus otteella kaikki liikkeet 3 toistoa laadukkaasti
Romanian deadlift
Snatch High Pull
Muscle Snatch
Behind Neck Push Press
Tempo OHS
sitten
1-2 kierrosta läpi
3 power snatch + ohs (eli tee raaka tempaus, pysäytä vastaanottoon ja 1-2 sek ja valakyykky perään se on yks toisto)
3 position hang snatch (lantiolta, polven päältä ja polven alta), nämä kyykkyyn

Pääosat nostoihin
3 sets : 2 Snatch Balance + 3 OHS @50-60% of 1rm. Opettele säpäkkä vastaanottoja sopiva voimankäyttöä. Ole ketterä.
3 sets : 1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch @60-70%
3-5 sets : Snatch x 1-2 reps @75%+, go by feel on weights.
GO new set every 1-2 min.

Strenght
Pause Front Squat 5x3 reps @65-75% of 1rm.
Pysäytä ala-asennossa 2sek, älä anna asennon lyyhistyä,OTA VYÖ käyttöön raskammilla kuormilla!
lepo ajat 2-3 min välissä.

Accessory Work / Skill
4-5 rounds for quality
4-5 Overhead Squats @25-35/42.5-50kg
4-5 Power Clean&Jerks

Go new set every 2-3 min. Testaa hieman eri taktiikoita. Tässä ajatusta.

Tee niin nopeaa kuin voit.
Tee niin rennosti kuin kehtaat.
Hae työtahti näiden välistä, ei täysiä mut ei lusmuilua.
TESTAA 2-3 KIERROKSELLA Touch n go tekemisenä power clean&jerks. eli ensin 5 OHS, tanko alas, ja 5 tng clean&jerks.

Cool down
3-5 min kevyt soutu
1+1 min etureidet venytys
1 min cobra to downdog vuorotellen
1+1 min banded bully strech