Back Squats
1 x 8 67,5%
2 x 6 (72,5-75%)
2 x 4 (77,5-80%)

Accessory:
2Sets
15-20 Back Extension (ghd) keppi niskan takana
15-20 Ghd Sit ups

Warmup:
2 Rounds
5/5 Maailman Paras
10 Marjanpoiminta
10 Pakarakierto
10 Kossak Squat
10 Kyykky kapea (kantapäät yhessä)
Warmup2:
3 Rounds
10 Cal Echo bike/ Row
5 Shutle run
Nousevalla teholla

For time:
500/400cal Echo Bike
* every 3:00min 120m Shutle Run (6x20m)
Time cap 50min

Jos tuntuu niin vaihda pyörä soutuun.

*kyssyy aika paljon päältä tämä reeni. Ota pyörässä/soudussa semmonen sopivan kova vauhti, jota koitat pitää. Juoksu palauttavana, mutta ei mitään sunnuntai hölkkää.

5min cooldown

Warmup::
5 Muscle Snatch
5 Overhead Squats
5 Power Snatch + Overhead Squat
5 Snatch Balance
5 Hang Power snatch
5 Squat Snatch

Pause Snatch (polven yläpuoli) + Snatch
5 x 1 + 1

For time:
50/40 calAssault bike
15 C2B/ Pullups / Jumping pullups
10 Power clean and jerk 75%
50 Toes to bar / K2E / Leg raises
10 Power clean and jerk 75%
15 C2B/Pull ups / Jumping pull ups
50/40 cal Assault bike

Warmup:
3min Row nousevalla teholla
3min Echo Bike nousevalla teholla
2Rounds
20 Banded Squat
20 Banded Good mornings
20 Walking lunges
5 Hindu push ups
5 Hand release push ups
5 push ups

8min Amrap
60 Wall Ball
400m Run
Remaining time max distance row

Rest 4min

Emom 8
A: Cal Ski Erg
B: 4 Devil pres 2 x DB + remaining time box step over

Tulos cal + box step over

Rest 4min

8min Amrap
20 Wall Ball
200m Run
500m Row

Run = 2 reps
Row = 5reps

W3A
Warmup:
2-3Rounds
10/10 Olkakierto
30s Hollow Rock
5 Hindu push Ups
10 Shoulder taps Punnerrusasennossa
30s Hollow hold
5 Ring Row/Pull Ups
10 Hanging Shrugs

6-4-2

Seated Overhead weighted pulses keppi/tanko
Pike Handstandwalk (paino sormenpäille) Pike push up asennosta
Pike Handstandwalk (paino sormenpäille) Box
Handstand wall Facing flutter kicks tai Box
Handstand Wall Facing weight sift (paino sormenpäille,pito)
Rest 2-4min

3 Sets
5 Supine Arch snap to the hollot (2s alhaalla, 2yöhäällä)
5 Supine Arch snap to the V-ups
5 Box Russian Dips
5 Back Support slide
3 Single leg Ring muscle up
Rest 3-4min

Warmup: Snatch
1-2 Rounds
3 Hi pull
3 Muscle Snatch
3 Pause Overhead Squat
3 Power Snatch + Oh Squat
3 Snatch Balance
3 Hi Hang Snatch
3 Snatch

Hang Snatch (polven päältä) + Oh Squat
3 x 3 + 3 60-65% (tekniikka edelle)
3 x 2 + 2 65-70%

Hi Hang Snatch(lantiolta) + Snatch
2 x 3 + 2 55-60% (tekniikka edellä)
2 x 2 + 1 65-70%

Gymnastic Skilss:
2-3 Sets
3 Knees to elbows + 2 toes to bar (samasta otteesta )
2-3 Sets
2 Toest To bar + 2 Pull Ups (samasta otteesta)

30 - 20 - 10
DB Sntach 15-17,5kg
Box Jumps 24´
Time Cap: 12min

Warmup:
2-3 Set
1:00 nousevalla teholla soutu
1:00 nousevalla teholla echo
6 Hand Release Push ups
10 Air Squat
5 Burpee

Intervals:
3Sets
2:00 Row 80-85% teholla
3:00 Row 30-40% teholla
1:30 Rest

6Sets
30s 85-90% teholla
30s 30-40s teholla
30s 10-20% teholla (palauttava, mutta liikkeessä)

Accessory:
3-4 Sets
10-12 DB Bench Press
12-15 Banded Lat Bull Down
10 Push Ups (mahdollisimman raskaalla tavalla)
12 DB Row (2xDB)

Core:
10-15 Ghd Sit Ups
7/7 Straight arm lifting side plank

Warmup:
2-3 Rounds
3/3 Maailman Paras
10 Walking lunges
10 Hanging Shrugs
5 Empty Bar power snatch
5 Burpee over Bar
3/3 One arm thruster DB
3/3 One Armi devil press
1:00 Echo Bike nousevalla teholla

*Every 2:00 fo 8:00 *
6 Power Snatch 30-35kg
6 Bar Over Burpee
Rest of time max cal Echo Bike

Rest 4:00

Every 2:00 for 8:00
4 Devil Press 2 x 12,5-15kg
8 Wall Ball
Max Cal Echo

Rest 4:00

*Every 2:00 for 8:00
*
6 Hang Power Clean 2 x 15kg
6 Thruster 2 x 15kg
Rest of time max cal row

Accessory:
2-3 Sets
8-10 Ring row (box)
8-10 DB Bench press (vinopenkki)
10-12 Scull Crusher DB
10-12 Biceps Curl DB