Warm Up
5 min Rowing, 40s easy / 20s moderate x 5 times .
then
Squat and Front Rack Mobility as you like.
then
2 rounds
5 deadlifts + 5 muscle clean + 5 thrusters
10 scapula rolls + 10 ring row
5 burpee pull ups

Strenght
Thrusters
1x8 reps @65-70% (+2.5-5kg compared last week to each set)
2x6 reps @70-75%
1x4 reps @75-80%
rest 2-3 min bwn sets

Weighted Chin Ups / Chin Ups (+1.25-2.5kg compared last week to each set)
2x8 reps @35-40%
1x6 reps @40-45%
1x4 reps @45-50%
rest 2-3 min bwn sets

Saat tehdä tämän myös halutessasi niin että teet 4 kierrosta : Thrusterit, lepo 1-2 min ja leuat, lepo 2-3 min ja uusi round.

Metcon
Every 2 min for 8 minutes (4 sets)
2-4 sandbag cleans (under 30s)
4-6 burpee pull ups
rest 5 min
For time
12-16 sandbag cleans
20-30 burpee pull ups

target is sub 1 min on first part and second "for time" part is sub 6 minutes. go hard always when working

Midbody work
2 sets of
8+8 lateral box step up (kontrolloi liike alas/ylös)
8+8 birddogs (2s pause on each rep)
8+8 half kneeling kb bottom up press @8-12kg
8+8 tall kneeling kb halos
rest 2 min

Cool down
2-3 min light cardio
1 min prayer pose strech
1+1 min piriformis strech
1+1 min couch strech