Teams of 2 (RELAY)

Partners alternate after a full round is completed.

For total rounds and reps:
AMRAP in 10 mins of:
3 Burpees
2 Power Cleans, 50/35 kg
1 Bar Muscle-up/2 strict pull up
-- then --
Rest 5 mins
-- then --
AMRAP in 10 mins of:
3 Burpee Box Jumps, 60/50cm
2 Thrusters, 50/35 kg
1 Strict Handstand Push-up/3 box HSPU
-- then --
Rest 5 mins
-- then --
AMRAP in 10 mins of:
3 Box Jumps, 60/50cm
2 Snatches, 50/35 kg
1 Wall Walk

Warm Up
3 min easy cardio
5 min mobility work for todays workout
then skill prep/movement testing and start workout

Treshold Cardio
2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: Burpee pull ups x 4-6 reps, go every 1min
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : Double KB Thrusters x 8-10 reps, go every 1 min

2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: sandbag cleans/deadlifts x 4-8 reps , go every 1min
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : banded strict chin ups x 8-12 reps , go every 1min

3 min rest bwn "parts"

Finisher
Alt time with partner alt leg vups 5x8-12 reps
you go, i go. both do 5 sets.

EMOM30:
a) row
b) ski/air bike
c) bike erg
d) shuttle run
e) rest

Rasittavuus: RPE 6+, jos on kovasti kuormaa ja paljon treenejä alla niin ota PK:na, jos taas menohaluja riittää, saa tästä kovankin treenin helposti.

~10min mobility of coach's choice.

Back Squat

5 x 3 ~80% across same weight

Go every 3:00

Cal ski
Deadlift @90

1 12m prowler pull @60 each round

Tempaus

Warm Up
2 sets
2 min bike or run
10 scorpion pec strech (alt side)
20 cossack squat (alt side)
10/10 banded clamshells with miniband R/L
then 3 sets with barbell
3 muscle clean
3 tall power clean
3 pause front squat
3 tall jerks (push or split)

Strenght
5 Sets (1 set every 2 minutes 30 seconds)
3-3-2-2-2 in the hole front squat
rakenna semiraskaaseen kakkoseen. 1 sek pause alhaalla ennen seuraavaa toistoa.
https://www.google.com/search?client=firefox-b-d&q=in+the+hole+front+squat#fpstate=ive&vld=cid:73b12fa3,vid:BMhKE9a01Ys,st:0

Weightlifting
Every 1.5min for 8 sets (12 mins)
2-2-2-2-1-1-1-1 clean&jerks
start @60% and build to 85-90% on last sets.
then

3x2 jerk dips (5 sec lowering down, explode up) @95-105% of 1rm jerk.
rest 1-2 min bwn sets

Metcon prep:
2 sets
200m run
2 sandbag cleans
4 bear hug squats
rest 1-2 min bwn sets

Metcon

For time
400m run @mod/fast pace
8-10 sandbag cleans
12-15 bear hug squats
time targe sub 4 minutes.

Cool down
5-10 minutes of light bike erg/cardio etc..

LÄMMITTELY
3-5min ergo
sitten 3 kierrosta:
6+6 kahvakuula-pystypunnerrus, pohja ylöspäin (kevyt)
6+6 askelkyykky taakse vuorojaloin, kahvakuula pään yläpuolella suoralla kädellä
10 ojentajapunnerrus kuminauhalla (kevyt)

---

PYSTYPUNNERRUS

3@70%
3@80%
3+@90%

-vähintään 2min lepo sarjojen välissä

---

APULIIKKEET

3x10 pystypunnerrus käsipainoilla, istuen RPE 9
3x12 pohjenousut RPE 8-9
3x10 vipunosto sivulle RPE 8

-1-2min lepo sarjojen välissä
-Pystypunnerrukset ja pohjenousut voi tehdä vuorotellen. Suositeltavaa on tehdä vipunostot pystypunnerrusten jälkeen omana liikkeenään.

Deadlift

5 x 5 @ ~75% across same weight.

Go every 3:00

4x AMRAP 3

3 power clean @60/40kg
6 pull up
9 air squat

1 minute rest between rounds
.
.
SCALED 4x AMRAP 3

3 power clean @50/35kg
3 pull up / or 6 low bar pull up
9 air squat

1 minute rest between rounds