For 3 set :
In 4 mins do:
25 Box Jump Overs, 60/50cm
then in the remaining time, AMRAP of:
12 Alternating Dumbbell Hang Snatches, 22.5/15 kg
9 Push-ups
6 Toes-to-bars

Rest 2 mins between each set

Pystypunnerrus Max1
-5-8 noususarjaa
-päätyyn asti, luvan kanssa saa feilata!!

Pystypunnerrus vastaotteella 5x20

Keskitetty vasarakääntö istuen 5x15-20 / käsi

Strict Chin-Ups ( Weighted )

5-5-5-3-2-1

Or

Incline Dumbbell Row

8-8-8-5-4-3

Go Every 2:30

Bench Press ( every rep 2-3 sec pause on chest )

5-5-5-3-3-3-2-2

Go Every 2:30

Hauiskääntö

2x3@barbell,
1@MAX *work to a heavy single,
then do 1x1@85% of that max, sn-%, rest btw sets 2min

5RM split jerk / shoulder to overhead

5 sets:
10m HS-walk
- 2min Rest btw sets

Warm Up (all with 5-15kg plate)
2 rounds
30 plate hops
10 gtoh + halo /10+10 halos
10 gtoh/good morning
10 back squat / 10+10 atg split squat
then some mobility for overall and start workout

Metcon (zone 1-3)
3 rounds
3-4 min recovery pace echo bike (130-180w/150-200w)
2 legless rope climb or normal rope climbs rest 30-45s bwn rep
3-4 min rowing (easy recovery pace s/m under 20)
2x8-12 pistol squats (rest 30-45s bwn)
3-4 min recovery pace echo bike (130-180w/150-200w)
2x5-10m hs walk with 30-45s rest bwn or 2x2-3 wall walks with rest 30-45s bwn
3-4 min rowing (easy recovery pace s/m under 20)
2x25-30m sb bear hug carrying, rest 30-45s bwn

you can also mix last third round by doing only bike erg instead of air bike and rowing.
Keep this session long and light!