Warm Up

2 Sets
60 Sec Overhead Opener
45 Sec Pigeon Stretch (per side)
2 sets
1.5-2.5 min ski/air bike
10 scap push ups
10 Scap Pull Up
8+8 kb bottom up press
16 box step ups to 50/60cm
4 burpee pull ups

Strenght
4 push press + 4 push jerks
4 push press + 4 push jerks
3 push press + 3 push jerks
3 push press + 3 push jerks
2 push press + 2 push jerks
2 push press + 2 push jerks
rest as needed bwn sets.
build in weights, start @45-50% of 1rm push press leave 1-2 rep
in tank on last set.

Gymnastics
3 sets
1-5 bar muscle ups
3-10 c2b pull ups
6-15 pull ups
rest as minimum bwn bmu/c2b/pu and rest as needed after full set (recommended 3-4 min bwn sets)

Metcon

2-2-2-3 min intervals, 1 min rest bwn sets
15/12 Calorie Ski erg
8 Sandbag box Step Ups 45/35kg (held however) (50cm) voi olla myös raskas kb esim 32/24kg
Max reps burpees to ski erg "flat" in remaining time

4 Seated Box Jumps, pick height

Every 2 mins for 8 mins.

All about maximizing speed and explosiveness!
Max effort into every single jump.
Soft landing with legs as straight as possible!

Kyykky 3x3x80%

Etukyykky 3x6
-3s stopit
-50-60% etukyykyn maksimista

Seal row 5x8
Pendlay row 1x20+ (muutama lämppäsarja alle ja yksi amrap sarja noin 30%)
Alatalja 5x15
-valitse yksi liike

Basic Endurance 50 minutes of :

5 Minutes Air Bike
20 Deadbugs
5 Strict Chin-Ups
20 Box Step-Ups
15 Banded GM

Back Squat

5 x 5 ~70% across same weight

Go every 3:00

3 sets:
10 Lu Raises
10 DB Front Raises
10 Seated DB Rear Delt Flies
10 Scap. Push-ups
- Rest as needed

Tempaus

Teams of 2
00:00-10:00
Relay style
5 wall ball
5 burpee box jump @60/50cm
10 dumbell hang snatch @22,5/15kg

10:00-12:00
REST

12:00-22:00
Relay style
10 inverted barbell row
10 goblet squat @24/16kg
20 Double under

22:00-24:00
REST

24:00-34:00
WATERFALL style
20 USA swing @24/16kg
20 alt. V-up
20 suitcase KB lunge alt. ( 10 Left/10 Right)

2x2x[1+1]@barbell, 1+1@up to way up 5 kilos below the starting weight, jerk-%, rest btw sets 2min, ~80-85%

2x3@barbell, 1@up to way up 2 kilos below the starting weight, sn-%, rest btw sets 2min, ~88-93%