For about 30min:
5+5 Banded (below the knee) tempo squat 3232
5+5 Banded (hips) tempo squat 3232 with 2-3s pause at 45°
10+10 1-arm KB bottom up arnold press
20+20 Banded side steps
10 Blackburn for scap mobility. Use DB/KB on both sides.

Deadlift 5 RM,

-> then 5 x 90%, 5 x 80 %, 5 x 70 %

Build it #12

3 rds for quality

Alakroppa
Lunge (10 toistoa/puoli)
rest 30 sec
hip thrust 10 reps
rest 30 sec
Banded pull through 20 reps
rest 60 sec

Yläkroppa
Single arm row 10/ puoli
rest 30 sec
Strict press with barbell 10 reps
rest 30 sec
Triceps with band 10 reps
rest 60 sec

Loppuun core:

Abmat sit up 3x15-20 reps

WOD:

In teams of 4

3 rounds for reps

Max rep double kettle bell press

Max rep strict pull ups

Max rep kettle bell front squat

Max rep strict leg raise

(20 min time cap)

SOME Amrap´s

AMRAP 2

14 GTOH @ 60% snatch
6 bar over burpees

rest 2 min

AMRAP 3

12 GTOH @ 60% snatch
8 bar over burpees

rest 2 min

AMRAP 4
10 GHTOH @ 70% snatch
10 bar over burbees

Rest 2 min

AMRAP 2

8 front squat @ 50% back squat
3 HPC @ same weight

rest 2 min

AMRAP 3

6 front squat @ 55% Back squat
2 HPC @ same weight

Rest 2

AMRAP 4

4 front squat @ 55% back squat
2 HPC @ same weight
30 du

Sana on vapaa :)

50 minsaa aikaa ja tänään saat itse suunnitella treenin.
-row
-bike
-ski
-run
-box step overs
-easy airsquats
-singles
-kb swings

Tämän voi tehdä myös parin kanssa.

Optional Accessory:

GYMNASTIC CONDITIONING

100 TTB for time

RPE 3-5

Karhunkävely 6 kierrosta (3 etuperin / 3 takaperin)
Penkki 2x10x67%
Kapea Penkki 1xmax toistot (vähennä noin 10kg normipenkin painosta)
Vipari-combo 5 kierrosta
Kahvakuulatempaus 3x8-15 / käsi
Fillarivatsat 3-5 sarjaa

1 Thruster 30/20kg
2 power snatch 30/20kg
3 Squat
4 push press 30/20kg
5 DL
6 KB Swing 24/16kg
7 Pull-up
8 K2E
9 Box jump 60/50
10 DU/30 SU
11 Burpee
12 Lunges with 20/15kg