2-3rounds:

8+8 suitcase deadlift
8+8 Db row

Sotilaspenkki käsipainoilla 5x8-15

Pystypunnerrus käsipainolla 3x10 / käsi

Voimapyörä 3-5 sarjaa

Hauiskääntö käsipainoilla 3x20-30 (10-15 / käsi)
-vuorotahtiin

Dippi TAI Penkkidippi 3x amrap

EMOM x10

5-10 ttb

2-3 reps in tank / scale rep scheme if needed / try to hit all set unbroken

3-4 rounds, 10 reps each FOR QUALITY:
- Downward Dog To Toe Tap (1=1)
- DB Sidelying Shoulder External Rotation (light)
- SA KB Bottom Up Press (light)
- Banded Face Pull
- Scapula Push-up
- Banded Y Pull
- DB Lateral Raise (light)
- Banded Scapular Pull Down
Take it easy and rest as needed. Focus on control and quality movement!!!

Pistol squat & jumping rope: double unders

EMOM 4: 20sec max reps DU

Tabata
- alt. Rounds single leg elevated heel raise

EMOM 4: 4-6 alt. Pistol squats

Tabata
- alt. Rounds single leg glute bridges

A)
3 x 0:15 Chin Over Bar Hold (Chin-up grip)
- Rest 1:15 btw sets
B)
5min Kipping Practice / Butterfly
C)
EMOM 5:
- Unbroken Pull-ups, 10% of your last weeks 5min AMRAP-test

Kipping pull-up ja T2B harkkaa

EMOM x35-40

1) bike
2) 4-6 power clean @70/45kg
3) bike
4) 6-10 c2b / 4-8 pull up
5) 30-50 DU"

A,
STRENGTH (ALL)
EVERY 1:30 x 6 SETS*
2 Snatches
+
1 Hang Snatch
*Option for Squat or Power. Start at first workout weight and build up to or past third workout weight.

B,
IN TEAMS OF 2...
AMRAP x 17 MINUTES*
40 Synchro Burpees
30 Snatches 35/25kg
30 Synchro Burpees
30 Snatches 43/30kg
20 Synchro Burpees
30 Snatches 50/35kg
10 Synchro Burpees
Max Rep Snatches @60/43kg with Time Remaining...
*P1 and P2 will complete all Burpees together. Power Snatches will be split as needed. While P1 works on Power Snatches P2 rests. Option for Squat or Power Snatches.

32min EMOM
1.min 8-18cal row
2.min 8-18cal bike/ski
3.min max reps burpee box jump overs
4. rest