Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 plyo
8 good mornings
6 hang clean
4 pull ups
2 push up/hspu

Metcon/Metcon-comp(18)
40 hang clean 115/75-*155/95
10 pull up/c2b/*7 bmu
40 step ups/*box jumps 24/20
10 pull up/c2b/*7 bmu
40 hrpu/*hspu
10 pull up/c2b/*7 bmu

hang clean(12)
work up to a hvy

Finisher
2 min hip opener
2 min s/a para stretch
30 hip rots
60 dbl crunch

1)
20 minutes tu build up heavyish power clean +push jerk.
2)
EMOM 8
2 power cleans, 2 front squats, 2 push jerks
use around 70% of part 1.
3)
EMOM 8
One power clean + one push jerk x 2
2 sec pause in the catch and in the jerk.

Warm up
8 minute tabata
Deadlift (60 kg/ 45 kg)
Hang power clean + thruster (30 kg/ 20 kg)
Rope climb/ pull up
Burpee

21 – 15 – 9
Deadlift (72,5 kg – 55 kg)
Bar over burpee

Time cap 9 minute

Rest 5 minute

5 rounds
10 x Power clean (52,5 kg/ 35 kg)
1 x rope climb

Time cap 9 minute

Rest 5 minute

3 rounds
5 x Thruster (42,5/ 30 kg)
10 x Pull ups
15 x KB swing (24 kg/ 16 kg)
20 x Wall ball (9 kg/ 6 kg)

Time cap 9 minute

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
20 mclimbers
20 heels to rear

Metcon/Metcon-comp(14)
4rds
40 goblet lunge 35/25/*45/35
40 du's x3 singles
100m sprint

gym goat(7)
du's, kip, hspu

bk squat(12)
5x2 climb

Finisher
2 min couch stretch
2 min calf stretch per
100 kneeling crunch

Pull ups and T2B progressio

4 rounds
Pull ups x 4
Hollow rock x 8 (selällään)
T2B x 4
Hollow rock x 8 (vatsallaan)

rest 1 minute between rounds.

Pistol squat progressio

4 rounds for quality
KB deadlift (24/16) x 20
Pistol squats x 10

4 rounds, rest 1-2min between movements:

1) 10m Front Rack KB Walking Lunge
2) 1-2 Legless Rope Climb
3) 5+5m Banded Lateral March
4) 6+6 Seated Single Arm Press

KB FRWL use 2 Kettlebells. Go AHAFA. Scale legless rope climbs to normal rope climbs if needed. Banded lateral march, go sideways 5m and back. Presses should be AHAFA.

1 – 24 Double-Unders
2 – 12 Power Cleans (40 / 60 kg)
3 – 12 Ring Dips
4 – 12 KB Ground to Overhead (15 / 20 kg)
5 – 12 Burpees
6 – 24 Toes to Bar
7 – 24 Push-ups
8 – 24 Box Jumps (50 / 60 cm)
9 – 24 Kettlebell Swings (15 / 20 kg)
10 – 24 Pull-ups
11 – 24 Front Squats (40 / 60 kg)
12 – 24 Shoulder to Overhead (40 / 60 kg)
TIME CAP Haaste on oma ikä minuutteina <3

EMOM 16 min, alternating

1) 3 Hang power snatch OR Power snatch @ 80%
2) 6 KB Half moons + 6 KB swings

A.) Every 90s, 10 rounds:

Press 10-1 (50%/)
Burpee 1-10

B.) 20 min AMRAP Partner workout:
(alternative task)
200m Run
8+8 DB Snatch / One arm push Press
8+8 One arm OHS / 16 x Goblet Squat

5 rounds, rest 1-2min between movements:

3 Back Squat @85-90%
8 DB Bench Press AHAFA
8+8 DB/KB Single Arm Row

Ohje: Skaalaa päivän kunnon mukaan.