Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
5-10 burpees + 5-10 wall squats
10 bent over band pull aparts/victory pulls etc..
10 banded goodmornings
5+5 atg split squat with 2-3 sec hold at bottom on each rep / 2nd set cossack squats
4-6 strict pull ups + 20-30 sec of l-tuck hold

Strenght
Snatch Grip Push Press Behind Neck + Overhead Squat 3-4x5+5reps@60-70-75-75% of 1rm snatch
rest 2.5-3.5 min bwn sets
Deadlift + Sharp Box Jump 3-4x5+5reps@60-70-75-75% of 1rm
rest 2.5-3.5 min bwn sets
Strict C2B Pull Ups (use band if needed) 3-4 x 4-6 reps + 4-6 reps of strict deficit handstand push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn sets

Metcon at 80-85% effort
6 rounds for time
3 sandbag clean R/L
6 sandbag on shoulder squat R/L
9 kipping hspu
12 toes to bars
Every other round all cleans/squat on right side and other left side.
Jos säkki olalla kyykky tuntuu paskalta selälle/lonkalle vedä bear hug squattina!
jos taas ei niin tää on potentiaalinen kisoissa oleva liike
Masters&Scaled reps 2-4-6-8 reps

Cool down
3-5 min recovery bike / air bike / jog&walk

Maastaveto 2x1 (90-94%)

Stoppikyykky 3x3x55%
-3s stopit

Painijan kyljet 4x10/10

*työnnä joka sarja eripäin

2×2× 1+1@barbell, 1+1@up to 80-85%, jerk-% rest 2min

2×3@barbell, 1@up to 80-85%, sn-% rest 2min

Rinnalleveto & ylöstyöntö yhden toiston maksimi.
Korotukset esimerkiksi:
(prosentitxtoistot)
55%x3
60%x2
75%x1
80%x1
85%x1
90%x1
91-94%x1
95-99%x1
101-103%x1
....

Tempauksen yhden toiston maksimi.
Korotukset esimerkiksi:
(prosentitxtoistot)
50%x4
60%x2
70%x1
80%x1
85%x1
90%x1
91-94%x1
95-99%x1
101-103%x1
....

7 rounds for time of:
4-6 Strict Pull-ups/ 1 rope climb/ 10 ring row
9 Lateral Burpee Over Bars
12 Alternating Front Rack Lunges, 43/30 kg (6/6)

Timecap : 15 mins

Power Clean 2-1-1-1-1-1-1-1-1-1-1

Build to 2 RM of the day in 12 mins
- drop n go style

10 x 1 @ 90% of the heavy double , go every 30 sec

*use straps

3×3@90-100%, sn-%, rest 2-3min

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

1@70%, 1@78%, 4×3@83%, 3+ reps@83% 1-2 reps left for final set, *goal in theory ~4-5 reps, bs-%, rest 2-3min