Warm Up
2 rounds
1.5 min cardio
10+10 half kneeling press
15 band pull aparts
10 air squats + 5 squat jumps
then warm up sets for Push Press 10-8-6 and then for main sets

Strenght
Push Press 5-5-3-3reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Every 2 min for 8 minutes (4 sets)
Burpees x 6-12 reps
Rowing x 30 seconds (moderate/fast)
rest 2 min
Every 2 min for 8 minutes (4 sets)
Push Ups x 6-12 reps
Air Bike x 30 seconds (mod/fast)
toinen lähtee aina 1 min jäljessä omalle vedolle.

AMRAP18

-30s OH-hold (barbell) 35-40kg/ 25-30kg
-30s L-sit hold
-45s wall sit
-10 push presses 35-40kg/ 25-30kg
-10 knee raises (kipping)
-15 jumping lunges

-practice for 5min

-practice HS-walk/HS/HSPU for 20min

• 3-5 hspu
• 6 pull-ups
• rest

*as little help/assistance on hspu&pull-ups as possible!

6x 3 split jerk
*2min rest
*build as you go

-diffrent jerk drills

5 supersets:
:15 Chin Over Bar Hold (Chin-up grip)
5-10 Kipping Pull-ups / Butterfly
- Rest 2min btw set

EMOM 40:
1: 12/10cal Machine (Row, Ski, AB)
2: 4 Devil's Presses 2x20/15kg + 8 Ring Dips
3: 12/10cal Machine (Row, Ski, AB)
4: 8 Burpee Box Jump Overs 60/50cm
5: Rest

3-4 sets:
10 DB Seal Rows
15 Banded OH Tricep Extension
20 Deadbugs (1=1)