AMRAP 30 mins with a partner
1 round of Cindy
5 pulll up
10 push up
15 air squat

1 round of Kelly in a boat
row 500 m
30 box jumps@60/50cm
30 wall balls @9/6kg
YOU GO I GO

Warm Up
3 min row
then 3 x
5+5 single arm sots press or 10 barbell sots press
10 weighted cossack squats
20 heel over db

Strenght
Overhead squats 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
rest 3 min

Weightlifting
Hang Flat Foot Snatch + Flat Foot Snatch 3x1+2reps@35-50%
Hang Snatch + Snatch 5x1+1 @60-80% (veto polven päältä hang snatchissa)
Snatch (80-85%x1, rest 10s, 80-85%x1, rest 10s, 80-85%x1 x 3 sets

Metcon
For time
80/60 cal ski erg
60 wall ball shots
45 ghd sit ups or v-ups
30 db snatch @32/22.5kg
15 single arm db ohs @32.5/22.5kg (8+7reps)
masters 45+ db 27.5/17.5kg
skaalaa db ohs liike tarvittaessa barbell ohs @moderate weight

Optional Accessory Work
100/80 calories of bike erg + 20-30 bar muscle ups for time
or
2-3 x 32/40 calories bike erg (fast) rest 1:1 bwn rounds
3-4 x quality set of bar muscle ups or drill of your choise

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

6 Rounds For Time:
30 Air Squats
19 Power Cleans 60/40kg
7 Strict Pull-ups
400 Meter Run

E8mom x4:
800m run
10 back squat (80 / 55 / ~60%)

Target: run 3-4min, total work 4-5min/ interval.

Tailor running distance so, that you can finish the run in target time. Squats can be done from rack and in 1-2 sets.

B1) 6 min AMRAP of
10 wall balls 9kg/6kg
10 KB clean and jerks, alternating 24kg/16kg
1 min rest
6 min AMRAP of
10 deadlifts 100kg/75kg
10 push ups

5-10min of accessory work for shoulder health.

EMOM24:
a) strict pull up / kipping pull up training
b) push up
c) air squat

Target: work 20-30s / interval.

Bench Press

6-4-2-2-4-6

Go Every 3:00

45 min PK
1600m machine
400m jog
15 kttle bell swings, light
10 OHS with broom stick
10 ring rows
10-20s support on rings, dip or push up position
30s ABH
30s plank
1600m machine
30+30s side plank
100 rope jumps

Warm Up
3 rounds
1 min row
5 kang squats bodweight to start and with barbell next 2 rounds
10 burpees
:30 knee tuck hang
10 box jumps

Strenght
Back squats 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
rest 3 min

Weightlifting
Hang Power Clean + Squat Clean + Slow excentric Push Press + Split Jerk 3x1+1+1+1reps@35-50%
Hang Squat Clean + Slow excentric Jerk + Squat Clean + Split Jerk 5x60-80% of 1rm
slow excentric tarkoittaa että teet dipin alaslaskun tosi hitaasti ennen kuin terävä lantion ojennus ja
ylöstyöntö, ota tanko mahd. ylhäällä kiinni, saksaus mitta sen mukaan)
Clean&Jerk (80-85%x1+1, rest 20s, 80-85%x1+1 rep) x 3 sets
rest 1.5-2.5 min bwn sets

Metcon
Ohjelmoitu harjoitus Soutulaitteessa
9 rounds
1:40 on / 20s off
rest 2 min after 5th round
target pace is 5km pr pace or slighly faster on last rounds

Optional Accessory Work
Emom 12
Odd : Front Rack Lunges x 8-12 reps
Even : Toes to bars x 8-16 reps
OR
2-3 x 12-16 Front Rack lunge walking steps
2-3 x quality set of toes to bars