5 rounds:
12cal Ski
9 Feet Elevated Ring Rows (body parallel)
6 HSPU
- Rest 1min btw rounds

Maastaveto korokkeelta 2x1x90%
-1kumiharkko

Leuanveto, 5x5-8 TAI Ylätalja 5x8-15
-vastaote

SitUps 5x5-8

Vauhtipunnerrus 5x5
-noin 75% viime viikon Max1:stä

Pystypunnerrus käsipainoillla istuen 5x10-15

Leuanveto 5x5-8 TAI Ylätalja 5x8-15
-myötäote

4 Rounds
Go as far as possible in 7min (3min rest btw)

20 Wall Balls
20 Box Jump Overs
20 Cal Row
20 Plate Ground to Overhead
20 Cal Bike
(And then back up)

Start Round 1 and 3 from Wall Balls
Start Round 2 and 4 from Bike

5 Sets:
3 Front Squats @78-83%
- Rest 2min btw sets.

In 20 minutes build challenging load:
2 x 3 clean & jerks
2 x 2 clean & jerks
4 x 1 clean & jerks

Back Squat

8 Sets of 1 rep. Start ~60% and build up to 95%

Go Every 3:00

A) Snatch balance + overhead squat
3x 2+2 @50-70% 1RM snatch
3x 1+1 @80-100% 1RM snatch

B) Ring muscle-up

C) 5 rounds
2min on / 2min off
2-3 ring muscle up / 4 RMU transition
8 box jump over 75/60
10 DB hang snatch 22,5/15
AMRAP erg cal

Warm Up
2 rounds
1 min ski or row
1 min air bike or bike erg
12-16 walking lunges
6-8 box step overs
6-8 burpees

Metcon
Emom 25
1) 40s moderate ski erg
2) 6-8 burpee box step overs
3) 40s moderate air bike/bike erg
4) 12-16 farmers hold walking lunges
5) rest
Accessory Work
3x10 tempo db bench press, rest 30s, 6-10 tricep push ups, rest 2 min
2x 16-20 alt leg v.ups + 16-20 heel overs + :10-15 Flutter Kicks
rest as needed

4 x 10 m askelkyykkykävelyä