Warm Up
2 rounds
2 min cardio
15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
5+5 lunge elbow strech / lateral box step ups from 50cm box
:20-30 sec quadtruped shoulder taps

Strenght
Snatch Grip Push Press behind neck + overhead squat 4+4/4+4/3+3/3+3reps@mod to mod/heavy weights
rest 2-3 min bwn sets
Front Squat 3x5reps@moderate to heavy set (last set 2-3 rir)
rest 2-3 min bwn sets

Accessory Work
3 sets
6-8 tempo bulgarian split squat (per side)
6-8 tempo db row (per side) hold 1 sec at top, controlled down
16-20 bicycle crunches
rest 2-3 min bwn sets

3 Rounds For time :

20 Box Step-Ups
10 Deadlift 60/42,5kg

TC 6

Shoulderpress 2 RM

EMOM 10:
5-10 T2B

3x
10+10 single leg DL
20 single leg vups

3x
10+10 copenhagen plank raises
20 leg throws

AMRAP8
12 steps DBL KB/DB farmer grip walking lunges
24 WB russian twist

AMRAP8
12 pistols *banded if needed
24 windsield wipes

E2,5min x6
5 back squats to target *below the horizontal plane
20-30s/side star plank hold

E2MOM x6
6 floor press
12 rear delta flys

Individual workout today

Every 6 mins x 5 sets
5 burpee Pull up
10 T2b
20 KB Snatch (10/10) @24/16kg
30 air squat
40 Double under / 80 single under
Remaining time rest!
Goal : sub 5 mins each set !

Warm up
3x40s easy + 20s moderate + 10s fast rowing, rest 20s bwn sets.
then 2-3 rounds
5+5 lateral box step ups
5 dynamic squat strech
5 tempo back squat
5 front squat

Strenght
Tempo Back squat 3x3reps@50-55-60% of 1rm (31X1)
rest 2-3 min bwn set
Front squat 3x10reps@50-55-60% of 1rm
rest 2-3 min bwn set

Metcon (at 70-80% effort)
2 sets
24/30 calories of rowing (easy/moderate pace) (800-1000/1000-1200 cal/hr)
24-30 weighted walking lunges (2x10/15kg's) (1st round farmers hold / 2nd round front rack)
24-30 ghd sit ups
rest 1:1 bwn set