3 rounds for quality:
16 Alt. Handstand Shoulder Taps / HS Walking Steps
15 Ring Push-ups
30m Dual KB OH Carry 24/16kg
- Rest as needed btw movements.

5 rounds for time:
15/12cal Row
10 Box Jump Overs 60/50cm
2 Rope Climbs 4m / scaled: 8 Pull-ups

Treeni 2
Warm Up
3 rounds
1 min cardio
5-10 hr push ups
15 banded face pulls
10 toe up RDL

Strenght
Push Press 3-4x10 reps @50+55 and 1-2 sets @60%
rest 1.5-2 min bwn sets
Bench Press 3-4x10 reps @50+55+1-2 sets @60%
rest 2-2.5 min bwn sets
Pidä hyvä asento push pressissä ja hae jaloista voimaa mahd.
paljon. Paino koko jalalla mahd pitkään dipin aikana ja ylä-
asennossa tanko vartalolinjaan.

Metcon
3-4 rounds for time
16/20 calories air bike
8 sandbag cleans @35/45kg (can you go tng on sandbag)
Masters 45+ only 3 rounds.
Vuoroin oikea/vasen säkin olalle nosto.
Go with fast pace on bike but dont start out too hot!
time target under 8 minutes.

Accessory Work
3x15 pinch plate press @10/15kg (purista painoa, aktivoi rintaa)
3x30 bicep curls @5-10/10-15kg's (vuorokäsin)
3x30 weighted russian twists + 8-12 knee tucks
rest as needed

Ekstratreeni
20-30 min easy pace cardio work alueella 55-65% of max HR.
Bike Erg or Air Bike

WOD / EASY

EMOM9:
a) 8-12 (plate) sit up
b) 16-24 / 12-18 russian twist
c) 16-24 / 12-18 kb pass through

Voima
E3MOM, 3 rounds
8-10 Goblet squat w/ 2xKBs

WOD
12min EMOM
1.min 10-15 sumo DL KB
2.min 20-40s plank hold
3.min 6-12cal ergo

Partner workout
(Switch after full rounds)

AMRAP 10 min.
4 kipping HSPU
6 burpee box jump
8 calories row

-REST 3 min.-

AMRAP 10 min.
6 kipping pull up
8 box jump over
10 calories row

-REST 3 min.-

AMRAP 10 min.
8 hand release push up
10 box jump step down
12 calories row

Goal: 6+ rounds in each block.

Emom 10, pyramidi kakkosia

1) 45-50%
2) 50-52%
3) 52-55%
4) 60-65%
5) 70-75%
6) 70-75%
7, 8,9.. Palaa alkuun kohti 1 minuutin kuormaa.

45 min PK
20s +20 s hold ring row top position
30s hang from the bar
1000m machine
30s plank
30+30s side plank
10+10 light kettlebell or plate windmills
10 kb swings
200 rope jumps

Emom 5 rounds
Power Clean
Tall Clean
Hi hang Clean
2tall Jerk

E90 x5 rounds
Power Clean jerk

E2min 6rounds
Clean & Jerk

3 rounds for time
10 ring dips
10 T2B
3+3 TGU 24kg/16kg