Warmup:
1-2 Rounds
3 Clean Hi pull
3 Muscle Clean + shoulder press
3 Pause front squat + 3 push press
3 Power clean + front squat
3 hang clean + 3 Push jerk
3 Clean + 3 Split Jerk

Power clean + Squat clean + Split jerk
3 x 2 + 1 + 2 65-70%
2 x 1 + 1 + 1 70-75%

Deadlift (desific 5-10cm)
5 x 3 70-75% 3s alaslasku

For time:
25 Cal Echo Bike
15 Pike Push Ups
20 Cal Echo Bike
15 Pike Push Ups
25 Cal Echo Bike

Warmup:
2-3 Rounds
1:00 Row
10 Walkin lunges
5 Mittarimato
5-10 Push Ups
5-10 Ring Row
10 Air Squat

For time:
1000m Row
1:00min Rest
30 Squat Clean 25kg
Rest 2:00
500m Row
Rest 1:30
30 Thruster 25kg
Rest 3:00
750m Row
Rest 2:00
30 Clean & Jerk 25kg
Rest 1:30
250m Row
Tulos: kokonaisaika

Gymnastick Skills:
3 Sets
4-5 Kipping Hspu
5m Hs Walk

Warmup:
3 Muscle Snatch + 1 Overhead Squat
3 Power Snatch + 1 Overhead Squat
3 Snatch Push Press + 3 Snatch Balance
3 Hang Squat Snatch
3 Squat Snatch

Technique:
Hi Hang Squat Snatch + Squat Snatch
3 x 3 + 1 60-70%
2 x 2 + 2 70-75%

Hang Squat Snatch (polven alta)
3 x 3 60 - 70%
2 x 2 70-80%
2 x 1 80-85%

Emom 10
A: 1-3 Strict Pull Ups
B: 3-5 Kipping Pull Ups

rest 5-10 min

Emom 10
A: 2-4 Kipping toes to bar
B: 2-4 Desific kipping hspu

Core:
2-3 Sets
10 Ghd Sit Ups + 15-20 hold of top
12/12 Lifting Side Plank
20 Hollow Rock

Warmup:
1-2 Sets
10 Walkin Lunges
10 Marjanpoiminta
5/5 Pakarakierto
1:00 Echo bike nousevalla teholla
1:00 Ski nousevalla teholla

Intervals:
4 Sets
1:30min row 85-90% teholla
2:30min row 30-40%teholla
Rest 1:30

6 Sets
30s Row 85-90%
30s Row 30-40%
20s Row 90-95%
40s Row 10-20%

Accessory:
3-4Sets
10-12 Incline DB Bench press
10 Push Ups
10-12 Standing DB Row 2x DB
10 Ring Row (box)

SEAL WALK
2-3 Sets
10-20m

Warmup:
2 Rounds
10 Olkakierto + punnerrus
5 Hindu push ups
5 Mittarimato
5-10 Hanging Shrugs
10-15 Latt Pull Down
5-10 Ring Row

4 x 6-8 Seated Pull Ups (tanko räkkiin kiinni)

1A Negative pull ups 4 x 5-7 (lähtö yläasennosta, mahdollisimman paljon jarrutusta ihan alas asti)
1B Pendley Row (tangolla) 4 x 6-8
* 1:30 - 2:00 palautus

2A Weighted Hollow Rock (levypaino) 3 x 10-15
2B Leg raises 3 x 8-12 (hallittu nosto hallittu lasku)

6min Amrap
10/10 Overhead Squats DB/KB
10/10 Shoulder Press DB/KB
20 Biceps Curl

rest 3:00

6min Amrap
10 Ring Row myötä
10 Ring Row vasta
10 Ring row pysty

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:
1-2 Rounds
10 Olkakierto
10 Weight shift (punnerrus asento)
10 Shoulder taps (punnerrus asento)
10 Wall Climp
10 Hollow Rock

HS SKILSS:
3Sets
8-12 Wall Facing Weight Sift (toisella kädellä paino vain sormen päillä)
30s Handstand (seinää vasten, irrottele jalkoja seinästä)

3Sets
6-10 Shoulder Taps (kasvot seinääpäin tai toisinpäin, mahdollisimman hallittu)
30s Wall Facing Fluter kicks

3Set
5m Handstand Walk
Rest 1:00
45s Free handstand hold

Accessory:
3-4 Sets
12 DB Bench Press
10 Push Ups
10 Box Dips
10 Kapea Push Ups

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)