Warmup:
10 + 10 Olkakierrot molemmat / vuoroin
5-10 Punnerrus + Ojennus
5 Hindupunnerrus
10 Lantionojennus polviltaan
10 Air Squat

15min HS SKILSS
Weight Shift (wall Facing / Potku seinälle)
Shoulder Taps (wall Facing / potku seinälle)
Wall Walk / Wall Walk Over Plate
Hs Walk - Hs Hold

EMOM: 10
A: 2-4 Kipping Pull Ups
B: 8-12 Pistol Squat (tuettuna)

Core:
2 Sets
20s Superman Rock - rest 20s - 20s Superman Hold
20s Hollow Rock - rest 20s - 20s Hollow Hold

2Sets
30s + 30s Kylkilankut
15-20 Reverse Hypes (ghd)

Warmup:
2 Rounds
10 Askelkyykky
10 Marjanpoiminta
3/3 Maailman paras
10 Half Burpee

Warmup2
2 x 2:00 nousevalla teholla (soutu/pyörä/juoksu)

6-8 x
400m run
1:1 rest

4-5 x
50/40 cal Echobike
Rest 1:1

Warmup:
Clean + Jerk 3-4 reps
Clean Pull
Muscle Clean + Shoulder Press
Pause Front Squat + Push Press
Power Clean + Front Squat
Hang Clean + Push Jerk
Clean + Split Jerk

Split Jerk 5 x 2 (80-90% )

Pause Front Squat lattiasta 5 x 1

Push Press 4 x 5 (heavy as possible)

5 Rounds
For Time:
40m Sled Push 100-150kg
Max Reps of Bench Press (paino jolla saat eka sarjassa tehtyä 10-15 toistoa)

Warmup:
2 Rounds
10 Banded Good Morning
10 -//- Shoulders Press
10 Thruster
10 BTN press
10 Oh Squat

*Max Reps Of Toes To Bar *

1A Strict Pull Ups 4 x 1-5
1B Ring Dips / Box Dips 4 x 1-5 (kumppari tarvittaessa)

EMOM 10
3 - 6 Kipping Pull Ups

Every 3:00 x 4
50% Toes to Bar + Max reps of Rope Climp

Warmup:
5min Tempauksen harjoittelua (keppi/tanko)

3x
16 Elevated Front Rack Lunges
10/10 YSJMV
10-12 Pohjenousut

3 x putkee
10 Vinopenkkipunnerrus käsp
10 Incline Push Ups

3x
10 Kulmasoutu käsp.
10 Kapea Penkki
10 Ring Row Box

2-3 x
10 Skull Cruscher
10/10 Biceps
10 Dippi boxilta
10/10 Biceps

Warmup:
1:00 Maailman Paras
1:00 Lantion Ojennus kyykystä
1:00 Punnerrus + Ojennus
1:00 Otteen irrotus roikkuen

3-4Sets
5-7 Desific Pike Push Ups (box)
5-7 Box Pike Push Ups
5-7 Standing Pike Push Ups
max reps of Handstand Push Ups (kipping)

Accessory: 2-3x
3/3 Trukish Get Up
10-15 Barbell Sit Ups
15-20 Voimapyörä / Liikkuva Lankku

40 Ghd
4 Rope Climp
40 Pistols
30 Ghd
3 Rope Climp
30 Pistols
20 Ghd
2 Rope Climp
20 Pistols
10 Ghd
1 Rope Climp
10 pistols
tc:20min

Warmup:
3-4 Reps
Snatch Pull
Muscle Snatch
Oh Squat
Power Snatch + Oh Squat
Snatch Balance
Hang Snatch
Snatch

Hang Squat Snatch + Squat Snatch
3 x 2 + 1 75-80%
3 x 1 + 2 80-85%

Snatch Balance
4 x 3

4 Rounds For Time:
3 Power Snatch
6 Overhead Squat
9 Box Jump 30/24 - 24/20

*paino 70-75% Power Snatchistä

Warmup:
10min Amrap
10 Maailman Paras
10 Pakaravenytys + kierto
10 Olkakierto
1:00 Shuttle Run (nouseva teho)

”mikkos Triangle”

EMOM 39
1min Row
1min Ski
1min Echo
1min Rest

Tulos: Calorit Yhteensä

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

Find 1RM Snatch in 10:00

Find 1RM Back Squat in 10:00