Three competition lifts

EMOM 25 (50 sec work, 10 off)

Min 1: Single arm DB/KB hang clean + jerk 12 reps (6/6)
Min 2: Lateral burpee over DB/KB 12 reps
Min 3: WB shots 9/6kg 15 reps
Min 4: Chin over the bar hold 20-30 sec
Min 5: DU 50 reps

L1: 22,5/15kg //20 sec hold
L2: 25/17,5kg // 30 sec hold

Warm up(0:00-10:00)
10 inchworm
10 plyo

10 active spiderman
10 plyo

10 cal bike/row
10 plyo

Barbell warm up

Mobility(10:00-15:00)
:30 sec chest stretch per
1:00 min child's pose

Pointers(15:00-20:00)
Rkbs-hip hinge, chest high.
Sit ups-full rom, use arms for momentum.
Shuttle-touch at each point.
Strict press-no hips

Strength(15)
Strict press-week 1

Metcon(20)
“Drago”

30-25-20-15-10:

Russian Kettlebell Swings (70/53)

AbMat Sit-ups

10 Meter Shuttle Sprints

Opt(15)
5x5 back plus hip ext
800m run, walk back then 800m run, walk back
3x2 deadlift-heavy
gym 🐐 -pull ups and hspu

FT Float
2rds
10 hspu
10 pull ups, c2b x7, bmu x5, rmu x3
10 ghdsu

Finisher
30 scap push ups
60 double crunch
1:00 min sh distraction
1:00 min hamstring stretch

Easy 20-30min aerobic activity of your choice

Ohje: Tee päivän kunnon mukaan jokin 20-30min aerobinen harjoite.

Skill

Ring Muscle Ups

WOD

50 burpee ring muscle ups for time

(30min time cap)

Big Dawgs

50 burpee box jump into jumping muscle up

Pack Dawgs

5 rounds for time
10 burpees
10 box jumps
10 low ring transitions

Puppies

5 rounds for time
10 burpees
10 step ups
10 ring rows

For time:
30m Handstand walk

Scaled:
Accumulate 5min handstand hold against the wall

Teams of 3

3x10min (2min rest)

A) Row
B) SkiErg
C) Assault Bike

For time:
Accumulate
6000/4200kg Deadlift
4000/2800kg Bench press

You can choose your loading and you can change it as you wish along the way.

Three rounds for time:

• Run 1/2 mile
• 50 air squats

3 sets of:

Ring Rows x 12 reps @ 2111
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Dumbbell Shoulder Press x 10 reps @ 2010
Rest 45 seconds

Merkkaa dumbbell shoulder pressit!!