Warm Up
3-5 min of cardio machine work as overall warm up for body
then 3 rounds of:
5 inch worm + push up
10 box step ups/ cossack squats / single leg rdl with quad strech at same time
:20.30 knee tuck hold on pull up bar (myötä/vastaote)

Strenght
Snatch Grip Push Press behind neck + overhead squat 3+3/2+2/2+2/1+1/1+1reps@60-70-80-90-95% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@65-75-80-85% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 5+4+4+4reps@45-55-60-65% + 6-10 diamond push ups
rest 2-3 min bwn sets

Metcon (zone 3-4)
Emom 24 or 32
1) db thrusters x 6-10 reps @rx db's
2) sandbag cleans x 2-4 reps
3) push ups x 6-10 reps + kipping c2b pull ups x 3-5reps
4) toes to bars x 12-18 reps
5) box jump overs, 6-10reps @60/75cm
6) weighted box step overs x 6-10reps @rx db's
7) burpee c2b pull ups x 3-5 reps
8) double unders x 30 seconds

Cool down
5-10 min recovery bike / air bike / jog&walk

3 x 6 with 80% of 1RM

-3 x 5 kipping hspu
-3 x 3-5 strict hspu

Partner Workout - YGIG
A) AMRAP 10’
20 burpee box jump @60/50cm
40 m double KB front rack walking lunge @2x20/12kg
40 cal row/ski

Rest 2’

B) AMRAP 10’
20 wallball @9/6kg
60 m farmer carry @2x24/16
200 m + 200 m run

Rest 2’

C) AMRAP 10’
20 m sled push @60/40kg
20 renegade row @2x22,5/15
40 cal bike erg

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

3@barbell, 6×3@75%, 3+@75%, 2-3 reps left, jerk-%, rest btw sets 2-3min

Warm Up
3-5 min of cardio machine work as overall warm up for body
5 min of speed ladder drill work as overall warm up for body
3x2 broad jumps + 5-10m spurtti (ota rennosti ettei revähdä paikat), rest 2 min bwn set
then some mobility&squat preps and go for it

Strenght
In the hole front squat 4x5reps @55-60-65-65% of 1rm (perfect form, try to push hard up, controlled down and pause each rep ofc)
rest as needed bwn sets

Weightlifting
3x1 power clean+ 1 push press + 1 hang power clean + 1 push jerk
5x1 power clean +1 push jerk + 1 squat clean + 1 split jerk @60-75% of 1rm clean&jerk
rest as needed bwn sets

Metcon (80-90% effort)
2 rounds
16-20 db snatch with rx db
8-10 single arm db oh lunge walk with rx db (R/L) (eli 16-20 askelta yhteensä)
2-3 rope climbs

rest 10 minutes

Metcon (80-90% effort)
for time
3-5-7 reps
devils presses with rx db's
6-10-14 reps
Kip hspu

masters 45+ reps/scaled reps for hspu 4-8-12 reps.

Build to a single set of an heavy 8

8x
2min ON/2min OFF

A) 9 Shuttle Runs
+
Max Cal Echo Bike

B) 10 Burpee over rower
+
Max Cal Row

C) 10 Wall Balls
+
Max Cal Bike

D) 10 DB Snatches
+
Max Cal SkiErg

Voima
E2MOM, 4 rounds
12 shoulder press (barbell)

WOD
12min amrap
5-10 sit-ups
5-10 calorie ergo
5-10 ring row
5-10 worm push up

For 3 sets:
In 5 mins do:
Run, 400 m
then in the remaining time, AMRAP of:
10 Power Snatches, 35/25 kg
50 Double Unders

Rest 2 mins between each set!