A:
Warmup:
10/10 Banded Side Steps
10/10 Banded Front – Back Steps
10 Banded Hip Extension
10/10 Banded one leg Hip Extesnion
10 Banded Squat
.
Warmup2:
Barbell Warmup

BUILD HEAVY 1RM OVERHEAD SQUAT FROM THE DAY

BUILD HEAVY 1RM BACK SQUAT FROM THE DAY

Warmup:
10/10 Banded Side Steps
10/10 Banded Front – Back Steps
10 Banded Hip Extension
10/10 Banded one leg Hip Extesnion
10 Banded Squat

Warmup2:
Barbell Warmup

BUILD HEAVY 1RM DEADLIFT FROM THE DAY

BUILD HEAVY 1RM SHOULDER PRESS FROM THE DAY

Warmup: 2 Rounds
10 Olkakierto
5 Hindu push ups
10 Hollow Rock + 20s Hollow Hold
5 Ring Row
10-15 Banded Lat Pull Down

4 x
2-5 Jumping Muscle Ups or Banded Muscle Ups

4 x
3 Kip Swing (mahollisimman korkea) + 3 C2B

EMOM 10
A: 30s Ring dip Hold (up)
B: 30s Ring Dip hold (down)

Accessory:
2-3 Sets
6-10 Ring Dips (banded)
5-7 Weighted Strict Pull Ups)
12-15 Banded Lat Pull Down

AMRAP 15
25/20 Cal Row
30 GHD Sit Ups

Warmup:
Clean Warmup:
3 Clean Pull
3 Muscle Clean + Shoulder Press
3 Pause Front Squat + 3 Push Press
3 Power Clean + Front Squat
3 Hang Squat Clean + 3 Push Jerk
3 Squat Clean + 3 Split Jerk

5 x Every 2:30
1 Squat Clean + 5 Push Jerk 75-85%
2 Squat Clean + 4 Push Jerk
3 Squat Clean + 3 Push Jerk
4 Squat Clean + 2 Push Jerk
5 Squat Clean + 1 Push Jerk
*kaikki samalla kuormalla 75-85% Clean & Jerk Maksimista

5 x 3min
1. 15m HS Walk or 8 Wall Walk + Max Cal Echo Bike
2. 12,5m HS Walk or 7 Wall Walk + Max Cal Echo bike
3. 10m HS Walk or 6 Wall Walk + Max Cal Echo Bike
4. 7,5m HS Walk or 5 Wall Walk + Max Cal Echo Bike
5. 5m HS Walk or 4 Wall Walk + Max Call Echo Bike
Tulos: Max Cal`s

For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift 50%
Devill Press 22,5 / 15-10kg
Time Cap 12:00

Snatch Warmup:
3 Snatch Pull
3 Muscle Snatch
3 Overhead Squat
3 Power Snatch + Oh-Squat
3 Snatch Balance
3 Hang Squat Snatch
3 Snatch

Overhead Squat
5-5-5-3-3-3-1-1-1
Every 2:00 min new Set. (lisää painoa tarvittaessa sarjojen välissä. )

3 Rounds
1min Strict Pull Ups
1min Overhead Squat (50-60%)
1min Double Unders
1min Power Snatch
1min Target Burpee (10cm )
1min Rest

Accessory:
2-3 Sets
6-10 Banded Push Ups
6-10 Banded Pull Ups
10-12 Skull Crusher
10-12 Seated Zottman curl DB

Warmup: 2 Rounds
10 Olkakierto
5 Hindu push ups
10 Hollow Rock + 20s Hollow Hold
5 Ring Row
10-15 Banded Lat Pull Down

4 x
2-5 Jumping Muscle Ups or Banded Muscle Ups

4 x
3 Kip Swing (mahollisimman korkea) + 3 C2B

EMOM 10
A: 30s Ring dip Hold (up)
B: 30s Ring Dip hold (down)

Accessory:
2-3 Sets
6-10 Ring Dips (banded)
5-7 Weighted Strict Pull Ups)
12-15 Banded Lat Pull Down
For Time:

Buy In:
50 GHD Sit Ups
Time Cap 3:00
12min AMRAP
10 Cal Echo Bike + 5 Rope Climb (istuen tai selinmakuulta seisomaan ja samanlai alas)
20 Cal Echo + 4 Rope Climb
30 Cal Echo + 3 Rope Climb
40 Cal Echo + 2 Rope Climb

Warmup:
Clean Warmup:
3 Clean Pull
3 Muscle Clean + Shoulder Press
3 Pause Front Squat + 3 Push Press
3 Power Clean + Front Squat
3 Hang Squat Clean + 3 Push Jerk
3 Squat Clean + 3 Split Jerk

For Time:
21 Back Squat 65%
15 Back Squat 75%
9 Back Squat 80-85%
Time Cap 10:00

EMOM 10
2 Power Clean 70%

For Time:
3 Rounds For Time:

10 x 20m Shuttle Run
3 Power Clean
3 Front Squat
3 Push Jerk
*80% Jerkin maksimista

Time Cap: 12:00

Acessory:
2-3 Sets
14 Weighted Kossak Squat
8/8 Elevated Front Rack Lunges

Warmup: 2-3 Rounds
1:00min Row
10 Sit Ups
5-10 Hand Release Push Ups
5-10 Ring Row

For Time:
800m Row
80 GHD Weighted Sit Ups / Sit Ups (kädet niskan takana) / ABmat Sit ups
500m Row
50 Push Ups
300m Row
30 Banded Pull Ups / Jumpping Pull Ups
Time Cap: 22:00

Accessory:
2-3 Rounds
Max Time Hanging Flutteri Kicks
8-12 Seated Arnold Press DB
12 + 12 Vipunostot eteen + sivulle kumpparilla

For Time:
4 Rounds
18/15 Cal Echo Bike
20 Unbroken Wall Ball
Time Cap 10:00