Warm Up
Mobility flow and then get ready for workout

Part 1
3 rounds
16/20 calories rowing
20 box step ups
10+10 banded half kneeling trunk twits
:20-30 Knee tuck hold

Part 2
3 rounds
12/15 calories air bike
10+10 side plank hip touches
10-15 tempo goblet squats
4-6 strict chin ups

Part 3
3 rounds
1 min run/jog/jump rope
10+10 single arm push press
10+10 single arm row
:40-60 Plank Hold

Tabata: hollow/arch hold

"Strictly business"
EMOM 15
1) 7-15 Pullups
2) 7-15 ttb/leg raises
3) 4-12 hspu
4) 5-10 ring dips

ALL STRICT

Back squat

7 @ 72-76% (3 RIR)
5 @ 78-82% (3 RIR)
5 @ 82-86% (2 RIR)
3 @ 84-88% (1-2 RIR)

Rest 3:00-4:00 between sets

5 sets:
10 T2B, unbroken
5 High Box Jumps 80/60cm
Rest 1min

10min easy ergo
10min practice gymnastic movement thats needs practice
10min easy ergo
10min practice weightlifting movement that needs practice (use empty bar or very light bar)
10min easy ergo
15-20min mobility stuff

Warm Up
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch/clean&jerk with empty barbell as you like 6-8 minutes total time

Weightlifting
3 rounds of
3x3 tng power snatch @60-70% of 1rm power snatch, rest 10s bwn doubles
rest 2-2.5 min bwn rounds

3 rounds of
3x3 tng power clean&jerks @60-70% of 1rm power clean&jerk, rest 10s bwn doubles
rest 2-2.5 min bwn rounds

Example:
Round 1:
3 Power Snatch @60-70%
10 sec rest
3 Power Snatch @60-70%
10 sec rest
3 Power Snatch @60-70%
rest 2-2.5 min

Repeat for 2 more rounds.
then same thing with power clean&push jerks

Warm Up
1:00 easy row -> :30 mod row
1:00 easy row -> :30 mod/fast row
then same thing with ski erg!

WOD
3 sets
24/30 calories of row (mod/fast)
rest 1 min
20/25 calories of row (fast)
rest 1 min
16/20 calories of row (sprint)
rest 1 min
24/30 calories of ski (mod/fast)
rest 1 min
20/25 calories of ski (fast)
rest 1 min
16/20 calories of ski (sprint)
rest 1 min

EMOM 42

1 Minute : Row 10/7 Calories
2 Minute : 18 Air Squats
3 Minute : 8 Box Jumps
4 Minute : 5 Strict Chin-Ups
5 Minute : 15 Kettelebell Swing
6 Minute : 12 Push-Ups
7 Minute : Rest

LÄMMITTELY

3:00-5:00 minuuttia vapaavalintainen ergometri.

Sitten 2-3 kierrosta, 3-5 toistoa kutakin liikettä:
Tempausveto
Voimatempaus (muscle snatch)
Raakatempaus riipuksesta
Valakyykky
Tempaus

Nosta painoa hiljakseen ylöspäin jos tuntuu sopivalta

---

TYÖSARJAT

TEMPAUS,
Nousu raskaaseen, mutta hyvin liikkuvaan sarjaan: 2 Tempausvetoa + 2 tempausta.
Kuoletus lattiaan jokaisessa vedossa. Enintään 15:00 minuuttia.

RINNALLEVETO & TYÖNTÖ,
Nousu raskaaseen, mutta hyvin liikkuvaan sarjaan: Rinnalleveto + 2 etukyykkyä + työntö.
Enintään 15:00 minuutia.

---

BONUS

Etukyykyt,
5 @ 75% (RPE 7-8)
3 @ 85% (RPE 8)
1 @ 95% (RPE 9)
Lepo 2:00 min sarjojen välillä. Laske työpainot 90% maksimista. Jos et tiedä maksimia, niin noudata sitten RPE -tuntumaa, joka on merkitty sulkuihin.

Takakyykyt,
10 x 2 @ 65%
Nosta aina :30s välein

__

Lisäpainolla boxille askellus (tanko niskassa),
3-4 x 6/6 (raskas)

Kulmasoutu tempausotteella,
3-4 x 15 (raskas)
Arnold punnerrus käsipainoilla,
3 x 8/8 (raskas)

Keskivartalo:

3 Kierrosta
10+10 Slamball heittoa saksausasennosta (Heitot etujalan ulkosyrjälle)
10+10 1-Käden kylkirutistus sivulankusta.
20m+20m 1-Käden farmarikävely (raskas)
Lepo 1:00 min kierrosten välissä.

DB Cycling – Medley ladders

12-10-8-6-4 of each:
Single-arm DB power snatches, alternating
Single-arm DB Clean and jerks, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating
Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..

AMRAP 8*

10m Handstand walk
1 Legless rope climb
* Set yourself a target pace/round (e.g. start a new round every 0:40) and aim to stay with it.