Warm Up
3-5 min of cardio machine work as overall warm up for body
:15-20 parallette l-sit hod
then 2 rounds
:20+20 sec of kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30-45 sec
then 2 rounds
8 db bench press, add weight
4-6 chin ups (banded chin ups at start)

Strenght
Dumbbell Bench Press 12+12+8+8+8 reps
perform 6-6-4-4-4 weighted chin ups right after
rest 2.5-3.5 min bwn sets

Skill/Condtioning/Quality training
3 sets
30 sec of drag rope du / double unders training
3-4 wall walks
30 sec of drag rope du / double unders training
quality set of ring or bar muscle ups (goal 2-8 reps)
rest 1:1 bwn sets

Metcon
3 rounds
8-12 toes to bars
8-12 box jump overs 60/75cm
7.5-15m hs walk
straight to
2 rounds
12-16 toes to bars
12-16 box jump overs 60/75cm
10-20m hs walk
straight to
12-16 burpee c2b pull ups / burpee pull ups

5 x 5 (72% of 1RM)

EMOM 12

1 minute : Kettlebell Swing 24/16kg
2 minute : Rest
3 minute : Push-Ups
4 minute : Rest

AMRAP

Warm Up
2-3 min bike erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40 wall sit hold + 10 air squat
:20-30 single leg hip bridge hold R/L + 10 hip bridges
:30-40 slow negative strict hspu + couple sec hold at top before next rep (4-8 reps total)
:30-40 quad truped shoulder taps or quadtruped walk forward/backwards
then 1 round with barbell 5-10 reps per movement
back squat, strict press and thrusters,

Strenght
Pause Back Squat + Back Squat 1x2+3 reps@65% and 3x2+2reps@75-80-85% of 1rm
rest 2.5-3.5 min bwn sets
Strict Press 5+4+4+4reps@65-75-80-85% (start each rep as single/pause on front rack)
rest 2.5-3.5 min bwn sets
Thrusters 4x4 reps @80% of 1rm
rest 2.5-3.5 min bwn sets

Metcon
Every min for 12 minutes (3 sets)
1) 7 deadlifts + 5 hang power cleans + 3 push jerk @70/50kg (add 5-10kg from last time)
2) 20-25 ghd sit ups
3) 3 power cleans + 3 front squat + 3 push jerks @70/50kg (add +5-10kg from last time)
4) rest minute

Deadlift

3 x 8
3 x 6
3 x 4

SO 2:45

A)
12min YGIG
16 cal kone
10 Seinäpalloa
10 Boxihyppyä
RPE 7-8

B)
Aikaa vastaan
1km juoksu tai kone (2km fillari)
48m Burpee boardjump
1km juoksu tai kone
30 (1=molemmat jalat) Askelkyykky painot sivuilla
1km juoksu tai kone
RPE 9-10
TC: 35min

C)
Jähy
Easy kone tai hölkkä
Kepillä olkapäät
Takareisi ja pakara venytykset

"Teams of three"

AMRAP 30

A)
machine
B)
200m Db/kb farmer carry
100 wallball
50m burpee broad jump

Ylöstyöntö + rive

3-4x 2+2+2
Veto pause polven alapuolella ja ylöpuolella
Power clean
Push press

4x 1+1+2
Power clean
Squat clean
Split jerk

4-5x 2
Squat clean

A
22 min Parin kanssa vuorotelleeen
Soutu 200m, 300m, 400m, 500m, jne

2 min Siirtymä

B
22min
Kelkan veto 12,5m (6 hlö ryhmissä)

AMRAP 8

6 Dual DB Front Squats 15/10kg
15 Sit-Ups