-Handstand, T2B, toes to rings
-strict handstand push up

AMRAP 12, With Partner

Bench Press, 40 reps. 50/35kg
Bike Erg, 50 calories

Split Reps as you like

Warm Up
3-5 min of cardio machine work as overall warm up for body
then
2 sets
10 cossack squats
:45s Stir the Pot (medball)
10 Scap Pull-ups (exhale at the bottom and press bar away to get more stretch in lats)
10 side plank knee to elbow R/L

Weightlifting
tall clean + + press to split 3x3+3reps@25-30%
tempo power clean + hang clean + slow excentric jerk (pause in split) + split jerk 3x1+1+1+1rep@35-50%
power clean + hang clean + split jerk 3x1+1+1+2reps@60-70%
then 8 min emom
clean pull + hang clean + jerk 1+1+1 reps@70-80% of 1rm

Strenght
Dumbbell Bench Press 15-12-9 reps (women 15-25kg and men 22.5-40kg)
perform same amount of reps double db deadlifts with same weights right after (molemmat päät puntista lattiaan)
rest 2.5-3.5 min bwn sets

Metcon (85-90% effort)
For time
10-15 double kb hang snatches @16/24kg's
15-20 double kb thrusters @16/24kg's
15-25 c2b pull ups
24/30 calories ski erg
30-35 double kb deadlifts @16/24kg's
35-40 toes to bars
time target is 10-15 minutes for this workout.

Power clean EMOMS 1/3

emom x4
3 power clean @70-75%

-2min rest

every 30s x4
2 power clean @75-80%

-2min rest

every 30s x6
1 power clean @80-85%

prosentit suuntaa antavia

Warm Up
3-5 min of air bike, add speed / play around with tempo.
then 2-3 rounds
:30 wall sit hold + 10 controlled step back lunges
:30 hip bridge hold + 10 hip bridges
:30 slow negative strict hspu + couple sec hold at top before next rep (3-5 reps total)
:30 quad truped shoulder taps

Strenght
4 supersets of
12+12+10+10 reps of step back lunges @start at 40/60kg and build up on weights (back rack)
8+8+5+5 reps of strict hspu/deficit shspu
rest 2-3 min bwn sets
4x5 hang squat clean thrusters @12-20/20-32kg kettlebells
rest 2 min bwn sets

Metcon
12 min emom
1) 12-18 single arm db oh lunge walk (puolet toistoista oikealla/vasen käsi suorana)
2) 12-18 ghd sit ups
3) 12-18 wall ball shots + 24-36 double unders
4) rest minute

Jerk: 2/3

4x4
2 jerk with 2 sec pause in dip and catch + 2 jerk (normisti)
-2min rest

lisää vähän viime viikosta

eli ekat kaksi työntöä tee niin, että pidät 2s pausen dipin ala-asennossa eli vauhdinotossa, ja samoin 2s pause yläasennossa eli vastaanotossa (jalat saksissa). Loput kaksi toistoa tee normaalilla temmolla.

4 rounds:

set of seated rope pull ups (esim. 2+2, 3+3, 4+4)
10 seated db lateral raises (heavy)
- 1.30 rest between rounds

seated rope pull ups: istu lattialla köysi jalkojen välissä. Lähde tekemään leuanvetoa niin, että pidät jalat vaakatasossa. Palauta liike aina lattiaan ja vaihda käsien paikat puolivälissä.

Hang power clean 4RM

Te-veto+Te riip yp
3sarjaa
-2+2 @70%
3sarjaa
-1+2 @75-80%

Pystypunnerrus 4x5