45 min PK
10 ring rows
30s plank
30+30s bottom of pistol squat
1000m machine
1000m machine
30s HBH
30s ABH
10 KB jeffersson curls
10 side squats , alternating
12 bicep curls with a bar

Every 2 min x 4

5 pull up / 3-5 MU
6-10 push up / hspu
15 air squat

REST 2 min

3 power snatch 60/40kg
6 high box jump
9 T2B / T2ring

REST 2 min

1 Rope climb (legless)
9 KB swing 32/24kg
40m Sprint

REST 2 min

6 DB C&J 22,5kg/17,5kg
10 m HS WALK
10 Pistol squats

Rest day- what did you do?

Trap Bar deadlift 4x5

Thruster 1 RM

Find your 1 RM. Time cap 10 minute.

10 Min emom
21/15 Cal Row Or Bike
21 Wallballs
*Go Full Effort!

Treeni 5
Warm Up
3 min cardio machine
then 2 rounds
10 deadlifts (DL)
10 upright row
5 hang pc
10 front squat (FS)
10 Press
10 Good morning (GM)
all with empty barbell

Strenght
Power Clean + Push Jerk 4x2+2 reps @70-75% of 1rm.
rest 1.5-2 min bwn sets. Rivet yksittäisinä.
Deadlifts 15-10-8-6-6 reps @45-55-65 and 1-2 sets 75%
rest 2 min bwn sets

Metcon
Emom 32/36 (masters 45+ 32 mins)
1) 30sec of double unders
2) 5 tng power snatch @25-30/42.5-50kg
3) Ski x 12-10/9-8 (max 45s)
4) 8-12 toes to bars

Accessory
3x20 prone hamstring curls (green band)
3x12/12 seated kb press @8-12/12-20kg
3x10-15 toe touch abs crunch + 30 weighted ukraine twits
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio