Warm up
2 rounds
1.5 min cardio
5 inch worm with push ups
10 air squat + 5 squat jumps
10/10 single leg rdl
:30 side plank Hold R/L
then do the movement prepping and if not chance to use many cardio machine take
just one you like.

Treshold Metcon
EMOM 8
odd : row x 30 sec @20 min pr pace
even : Burpee over rower (sideways) x 8-10 reps

EMOM 8
odd : ski x 30 sec @20 min pr pace
even : DB Snatch x 10-12 reps @rx db

EMOM 8
odd : air bike x 30sec @20min pr pace
even : toes to bars x 8-12 reps

rest 2 min bwn sets, total time 28 minutes.

Accessory Work
3 sets
16-24 alt hand bicep curls with dumbbells
16-24 french tricep push down (medium band, stick through it)
16-20 reverse flyes with 1.25-2.5kg plates
rest 1.5-2.5 min bwn sets

EMOM 12 (4 rounds):
1: 30 DU
2: 15-20 Hollow Rocks
3: 3-5m HS-Walk

Aikaa vastaan
3 sets:
10 x deadlift (100/75)
20 burpee
30 kb swing (24/16)
40 bench press (50/35)
50 air squat

Warm up;
Bring Sally up squats

20 step back lunges
20 push ups
Rest 1 Min x 4

20 tricep extensions
20 banded curls
Rest 1 min x 3

Workout
100 thrusters
Every Min 5 burpees

TC 15 Minutes
Start with burpees

Penkki 3x1 (80-85-90%)

Kapea penkki 2x6x70%
-Kapeasta penkistä prosentit

Pystysoutu käsipainoilla 3x20

Ojentajat käsipainoilla maaten 3x8-12

Kiertäjät kyljellään 1x30 / puoli

20min Amrap
10 cal ergo
10 Toes to bar/hanging knee raises
10 burpee to target
10 steps walking lunge w/2KB

3 sets:
HS-walk
- Accumulate 10m HS-walk
- Rest as needed btw sets
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2 sets:
2 rounds:
3 HS Shoulder Shrugs
3 Wall Tuck Slide
3 Wall Walk Steps Front & Back
- Rest as needed btw sets
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2 sets:
Max reps Elbow Taps / Shoulder Taps
- Rest as needed btw sets
- Goal 20 taps (1=1)
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2-3 sets:
HS Steps Onto a 5/10kg Plates (feet on the wall)
- 1rep = place a plate on both sides and step both hands on and off the plates.
- Goal 5 reps

10-15min:
Practice Skin The Cat

Power snatch from the blocks 5x2

Warm Up
3-4x20+20m sledge push + hand over hand pulling
then 2 rounds
5 Half Kneeling Thoracic Rotation w/Lift Off (each side)
5 90/90 Hip Switch w/Heel Lift (per side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
then 2 rounds
barbell prep as you like for snatch and cleans

Weightlifting
Tall snatch
3x3 reps@with empty barbell or max 25% of 1rm (focus on pulling first with straps and elbows, then fast under the bar)
muscle snatch + tempo power snatch + tempo snatch + snatch
3x1+1+1+1 reps @35-55%
power snatch + snatch
2x2+1 and 2x1+2 reps @60-75%
rest 1-1.5 min bwn sets

rest few minutes after snatch before starting clean&jerk

tall clean + press to split (harjoittele myös väärälle puolelle)
3x3+3reps@25-35% of 1rm
tempo clean + clean + slow excentric jerk and (pause on split) + jerk (toinen "väärälle puolelle saksiin")
3x1+1+1+1reps @35-55%
clean + jerk
3x2+2 reps@60-75% of 1rm

Metcon
Emom 15
1) 8-10 double db thruster @RX DB's
2) 8-10 kb swings @20-24/28-32kg
3) 8-10 kipping hspu
4) 12-16 db snatch @rx db
5) rest minute
keep quality/control/sharpness on each movement for all the way. Good treshold work.