Warmup:
1-2 Rounds
5/5 World Best Stretch
10 Kossak Squat
10 Olkakierto
5 Hindu push ups
5 Burpee

1:00min Max reps of Front Squat 35kg

Rest 2:00

Every 30s for 4:00
20% of max reps for Front squat

Rest 8:00min

1:00min Max Reps of Burpee over Bar (tasajalka hyppynä)

Rest 2:00

Every 30s for 4:00
20% of max reps for Burpee over Bar (tasajalka hyppynä)

Rest 8:00

Accessory:
2-3 Sets
5-7 Banded Pull Ups
10-12 Seated Good Morning (käsipaino niskan takana)

10-15min cool down pyörä,soutu,ski

Warmup:
12Sets
30s Work 30s Off
A + B: Single leg rope jump
C: Single unders (hypyt sivuttais suunnassa sivu -sivu )
D: Single Unders (hypyt eteen - taakse )

Gymnastic Skilss:
3-4 Sets
10 Shoulder Taps
6-10 Wall Facing Flutter kicks
3-5 Desific Wall Climp (5-10-15kg lätkät alle, ja kivutaan ylös)

Strenght
4 Sets
3-6 Strict Hspu / Kipping Hspu (2-3s alas) / Pike Push Ups (2-3s alas)

3-4 Sets

4 Toes to Bar - 3 Butterfly Pull Ups - 2 C2B (samasta otteesta)

2-3 Set
10 Ghd Sit ups + 20s Hold ylhäällä
7/7 Straight Arm Lifting Side Plank
20 Moving Plank

Warmup1:
1-2 Rounds
(kepillä tai tangolla)
10 Valakyykky
10 Sots Press (wall ballilla istuen )
5-10 OH Squat stopilla
5-10 Sots Press

Snatch balance + Overhead Squat (pause) + Snatch Balance
3 + 1 + 3 60-65%
2 + 1 + 1 65-70%
2 + 1 + 1 70-75%
1 + 1 + 1 75-80%

Squat Muscle Snatch
3 x 3 60-70%
3 x 2 70-75%

Snatch Pull
5 x 3 90 - 110%

Accessory Workout:
2-3 Sets
10/10 One handed overhead Squat
10 Overhead Squat (kepillä räkkiä vasten)
12-15 Chinese side Flyes

Warmup:
Snatch Warmup:
3 Snatch Pull
3 Power Snatch + 3 Pause Overhead Squat
3 Snatch Balance + 3 Overhead Squat
3 Hi Hang Squat Snatch
3 Squat Snatch

Technique
Snatch Drop (50-60%) (ei ylöstyöntävää liikettä)
4 x 2-3 reps

Hang Squat Snatch
2 x 3 60-70%
2 x 2 70-80%
1 x 1 80-90%

Back Squat
Find 5 Rep Max in 10min

Accessory:
2-3 Sets
8 DB Bench Press ( 1 Oikea käsi, 1 vasen käsi 1 molemmat = 1 Toisto
10 Bench Press (tangolla)
20 Biceps Curl (tangolla)
10 Side Flyes (tasapenkki, rinta )
12 DB Hammer Curl
Rest 1:30 - 2:00

Warmup:
1:00min Echo Bike Nousevalla teholla
10 Lunges + World Best Stretch
10 Marjanpoiminta
3/3 Pakarakierto
1:00 min Row (nousevalla teholla)

4 Sets (Every 10:00 )
16 x 20m Shuttle Run
40/32Cal Echo Bike

Warmup:
10min Amrap
1:00 Dups
5 Hindu Push Ups
5-10 Standing Pike Push Ups
5-10 Ring Row
5-10 Kippailu tangossa
5-10 Strict or Kipping Pull Ups

8 Sets
Every 2:00
50 Dups (skaalaa tarvittaessa 30 Dups tai 100 Single)
1 rope Climp (tai kevennetysti lattiasta istualtaan ylös ja samanlain alas)
5 Strict Pull Ups or 5 Jumpping Pull Ups

Rest 5-10min

Emom 10
A: 1-3 Strict Hspu (tarvittaessa koroke pään alle, jotta saadaan tehtyä strictinä)
B: 2-5 Desific Kipping Hspu

10min Hanstand Walk Harjoittelua (tarvittaessa koroketta ja estettä jos sujuu jo hyvin)

Run 5K

Warmup:
2-3 Rounds
10 Walking lunges
10 Air Squat
5 Hand Release Push Ups
5-10 Ring Row
5 Burpee
30s Shuttle Run

For Time:
4 Rounds
20 x 20m Shuttle Run
40 Air Squat

Rest 2:00

3 Rounds
15 x 20m Shuttle Run
30 Push ups

Rest 2:00

2 Rounds
10 x 20m Shuttle Run
20 Strict Pull Ups Jumpping Pull Ups

Time Cap 40min (taukojen kanssa)

Warmup:
2 Rounds
10 Lapapunnerrus
10 Olkakierrot
10 Painonsiirtely punnerrus asennossa / seinää vasten
10 Shoulder Taps Punnerrus asennossa / box / Seinää vasten
10 Hollow Rock + 30s Hollow Hold

10min Max Distance Handstand Walk

4 Sets
6-10 Shoulder Taps + 5-10 Kipping Handstand Push Ups

*4 Rounds *
For Time:
10 Narrow Push Ups (desific)
20 Ghd Sit Ups / Weighted Sit Ups
10 DB Bench Press

Accessory:
2-3 Sets
12-15 Chinese side Flyes (levypainot)
45-60s Weighted Plank

Run 7K (easy pace)

*matalilla sykkeillä. Pyri juoksemaan koko matka