Warm Up
Band Pull aparts + Banded Hip activation
then 2 rounds
2:00 air bike
10 scap pull ups + 8 kipping + 6 kipping knee raises
12 ring row
16 alt leg v-ups

then some movement prep for muscle ups etc and start workout

Workout 1
3 Rounds
12/15 calories of air bike
5-7 bar muscle ups / Banded Bar Muscle Ups / Burpee Pull Ups
-Rest 5 Minutes-
3 Rounds
20 ghd sit ups / V-Ups
3-5 ring muscle ups / (5 strict pull up + 5 ring dips = 5 ring mu)
-rest 5 minutes-
3 Rounds
12/15 calories of air bike
10-20 toes to bars

time targets 4-5 minutes on each set. cap 7 min on each set.

some barbell warm up for power snatches like, 2-3 times 3 muscle snatch +3 hang power snatch +3 snatch balance to low power catch.

Workout 2
emom 4
4-5 tng power Snatches @50/35kg
-rest 1 minute-
emom 4
6-7 tng Power Snatches @42.5/30kg
rest 1 min
emom 4
8-9 tng power snatch @35/25kg

Accessory Work
2 sets
20+20 banded hamstring curls
20 standing behind neck tricep turn with 10/15kg dumbbell.
20 alt hand bicep curls with 10/15kg's
rest 2 min

Cool down
2+2 min wall pec/bicep strech
2+2 min uppertrap with painball against rig / floor
2+2 min forearms strech with barbell

On the Minute x 10:
4 Strict Pull-ups
6 Box Jump Overs
Max Dumbbell Snatches 22,5/15kg

[Kilos = 22.5/15]

*Score = Sum Total Reps of Dumbbell Snatches

Warm Up
2 rounds
2:00 row (easy/moderate pace)
5+5 squat strech
:30 Wall Walk HOLD
10 GTOH with plate
10 Goblet Hold Thrusters with plate

then some front rack mobility and movement prep and start longer metcon

For time
1000/800m row
42 barbell thrusters 15/20kg
21 db snatch @15/22.5kg
750/600m row
30 barbell thrusters
15 db snatch
500/400m row
18 barbell thrusters
9 db snatch

Keep easy/moderate pace on row, no faster. Try to hit unbroken set on barbell and db.

time target 15-17 min, cap 20 min.

Weightlifting
Barbell Prep
3 times technique work @ light weights
3 clean pull + 2 squat clean + 1 jerk dips + 2 split jerk + 3 split jerk from behind neck

then start to climb workout weights

Part A
1 Clean Pull + 1 Clean + 1 Jerk Dip + 1 Jerk x 2 sets @70% of 1RM + 2 sets @75% of 1rm c&j

Part B
emom 10
1 Behind the neck Split Jerk
- Start around 55-60% 1RM Jerk and work up to a heavy single. finishing with 80-90% of 1rm split jerk range.

Accessory Work
3 sets
20 alt leg v.ps
40 russian twists
:45 Side Plank R/L
rest 1.5 min

Cool down
2-3 min light cardio
spend 10 minutes overall with foam roller and get body good recovered feeling.

3x5 Shoulder Presses @60-65%
- Rest 2:00 btw sets

1a) bench press 5x3x80%
1b) hauiskääntö 5x10
1c) l-sit 5x10s
2) 3 kierrosta supersarjana
5 nojapuu dippiä
10 punnerrusta
15 pystypunnerrusta niskan takaa istuen

30 min PK
600m row
1000m bike
30s plank
30s hang
30 s HBH
100 rope jumps
30 kb swing
30s wall handstand

Salitreeni

Lämmittely AMRAP 10
1min row/bike/ski
10 ring row
10 high plank to low plank
5-10 kip swing

DEATH BY GYMNASTIC MOVEMENT
- valitse yksi liike: Kipping pull up/ c2b, t2b/ Kipping knee raises, Bar muscle up
- tee ensimmäisellä minuutilla yksi toisto, toisella minuutilla kaksi jne. Eli yksi toisto tulee lisää/ minuutti.
- emom tyylillä etene niin pitkälle kun kerkeät minuutin aikana tekemään vaaditut toistot.

ABS 3 rounds
15 weighted sit up, abmatilla tai ilman
30sec weighted plank hold, lankkupito
10 weighted sit up
20sec weighted plank hold
5 weighted sit up
10sec weighted plank hold
Rest 1min

Kotitreeni

Lämmittely AMRAP 10
10 air squat
10 push up, polvet maassa
20sec plank hold
10 high plank to low plank

DEATH BY BODYWEIGHT MOVEMENT
- valitse yksi kehonpaino liike: tiukka leuka, punnerrus, tiukka polvien nosto roikkuen, linkkari tms voimisteluliike, jonka pystyt kotona toteuttamaan.
- tee yksi toisto ensimmäisellä minuutilla, kaksi toistoa toisella minuutilla jne. Yksi toisto lisää/ minuutti.
- emom tyylillä niin pitkälle että ehdit minuutin aikana tehdä vaaditut toistot.

ABS 3 rounds
20 sit up, abmatilla tai ilman
40sec plank hold, lankkupito
15 sit up
30sec plank hold
10 sit up
20sec plank hold
Rest 1min

For time 10-1
Dowel squat snatch
Push-up

For time 1-10
Dowel overhead squat
KB sumo deadlift high-pull 24/16

Metcon by Jonne Koski:

50-40-30-20-10
Kalorit (soutu)
Istumaannousu tai GHD

*Skaalaa tarvittaessa vatsat 50%

Superset x 4 rounds

Split Stance Landmine Press x 8-10 each
Rest 60s.
Archer Ring Row x 6-8 each.
Rest 60s.

Goal: Heavier than last week