amrap 5 x 6 - rest 2 min

set 1:
12/9 cal air bike
6 burpee box jump 60/50
12 db power clean 2x15/10

set 2:
12/9 cal ski erg
12 db snatch 15/10
12 wallball 9/6

set 2 tukilihakset

Every 90 sec x 6: 70%+
snatch pull + hi hang snatch + hang snatch

Every 90 sec x 6: 60%+ c&j
2 power clean + 2 hang squat clean + 2 jerk

Oma valintainen aerobinen: 60 min,
sykkeet 70%. Hiihto, uinti, hölkkä, pyöräily, retkiluistelu..

Tee sitä mistä tykkäät tai tämä:

6x10min work - vaihto lennosta

set 1:
9 double kb hang snatch 12/8
6x10m shuttle run (kosketus kädellä maahan kääntyessä).
10 cal row

set 2:
10 cal air bike
6 burpee box over walk
60 m D-ball shoulder carry

amrap 4 x 6 - rest 2 min

set 1:
12/9 cal row
5 + 5 db hang2oh 15/10

set 2:
7 deadlift 60/40
4 burpee over bar

set 3:
8 wallball
8 t2b

AAMU
oman mielen mukaan deload höntyilyä
ps. hölkästä on hyötyä, lumet sulaa.

tukilihakset

Every 90 sec x 6: 70%+
snatch pull + hi hang snatch + hang snatch

Every 90 sec x 6: 60%+ c&j
2 power clean + 2 hang squat clean + 2 jerk

amrap 3 x 3 - rest 2 min

1rounds

set 1:
24/18 cal ski erg
7 burpee
rest of time gtoh 60/40

set 2:
24/18 cal row
7 burpee
rest of time c2b

set 3: 
24/18 cal air bike
7 burpee
rest of time wallball

4x10min work - vaihto lennosta

set 1:
9 double kb hang snatch 12/8
6x10m shuttle run (kosketus kädellä maahan kääntyessä).
10 cal row

set 2:
10 cal air bike
6 burpee box over walk
60 m D-ball shoulder carry

Wu:
5 rounds
1 rope
1 set hspu
1 set push up

6 x10 penkki+ 10 double kb row

every 1:30 x 10
1. 10-12 seated double db press
2. 1 set chin up

4 x 8 ohs

Back squat
3x4x70%
3x3x75-85%

wu: 4 rounds
12/9 cal ski erg
10 double db push press
12/9 cal row
5 burpee over box

4 rfq:
10m kb oh walk R 24-32/16-24
2 rope climb
10m kb oh walk L 24-32/16-24
8 D-ball gts 60/40

5 sets - rest 90s min
5 double kb thruster 24/16
10m front rack walk
5 double kb hang clean
10m front rack walk
5 double kb thruster
10m front rack walk
5 double kb hang clean
Koko setti ub, ei kuulia maahan.

5 rounds
12/9 cal air bike
1 rope
12/9 cal ski erg
1 rope
12/9 cal row
1 rope
rest 1 min

Sykkeet max 85%

wu: 3 rounds with empty bar
300m row
5 hang power clean
5 power jerk
5 front squat

2 rounds
emom 4
2 hang snatch 70% climbing
rest 2 min
emom 4
power clean + hang power clean + power jerk n. 70% of c&j
rest 2 min

4 rfq:
12 db bench press
12 db seal row
10m D-ball/mb neliveto

Shoulder 2.2, 4 rnds: 30/20 sek
1) KB windmill (alternate sides between rounds)
2) DB row in good morning (1 sec pause at the top)
3) Box plank to handstand

Front squat, 4 sets:
6 front squat + 10 sec front rack hold
4 front squat + 10 sec front rack hold
2 stopped (2 sek pohjassa) front squat

Deficit deadlift, 20 kg lätkän päällä seisten
3x8, hallittu lasku lattialle saakka, pysäytys lattiassa