Warm Up
2 rounds
2min cardio
20 banded monster walk
20 banded hip bridges
20 banded air squats
1 min plank hold
then some mobility&warm up lifts for squats

Strenght
5x3 Tempo Back Squats (4-5 sec lowering down and up)
build to moderate weight, starting at 40% of 1rm back squat
rest 2-3 min bwn set
then
Split Jerk From Rack 5 x 3 reps, perform 5 box jumps right after 50/60cm.
Use 60-70% of 1rm on jerks
rest 2-3 min bwn sets

Accessory Work
3-4 sets
6-12 filly press
6-12 goblet squats
rest 1.5-2.5 min bwn sets
then
3-4 sets
10-20s l-sit hold
10-20s hollow rocks
1.5-2.5 min bwn sets

Cool down
2-3 min light cardio
1 min upperback rolling hand overhead position
1+1 min lats smash with roller
1+1 min adductors smash (sisäreidet)
30-60 s prayer pose strech
30-60s nivusten venytys

2 rounds
1 min row or ab
1 min ski or run
10+10 single arm floor press
10+10 suitcase deadlifts
20 shoulder taps + 20 mountain climbers

Strenght (20 min)
4 sets
5 Bench Press + 5 deadlifts
rest 2-3 min bwn rounds, climb on weights to heavy set. this is with 2-3 person group
work. start at 50-55% Of 1 rm on both movements and do like 5-8% jumps.

Metcon
18 min amrap with partner (alt time full round)
15/12 calories rowing or 12/10 calories air bike
8-10 box jumps to 50/60cm
3-4 devils press @with 2 dumbbells

10 min EMOM use 65% of your Back squat max
ODD) 5 back squats
EVEN) 4 front squats

20 settiä, joka 2 min.
2 x mave + 2 x rive + 2 x etukyykky + 2 x pystypunnerrus + 2 x takakyykky
Paino 50-60kg

Raakatempaus + valakyykky
4-5x 2+3 @65-75%

Tempus riipusta polven alta
4-5x 3 @70-77%

Tempaus allemeno
4x 3 @kohtalainen

Every 2min x 5:
1 Push Press + 2 Push Jerks + 2 Split Jerks
- Starting at 75% of your 1RM push press and increasing the load each set.

"Whitten"

5 rounds For Time :

22 Kettlebell Swing 32/24kg
22 Box Jumps 24"/20"
400m Run
22 Burpees
22 Wallball Shots 20/14p

TC 45

4X3 Three Stop Snatch Pulls

1 + 1 + 2 @6.5/10 rpe
1 + 1 + 2 @7/10 rpe
1 + 1 + 1 @7.5/10 rpe
1 + 1 + 1 @8/10 rpe
1 + 1 + 1 @8.5+ / 10 rpe

Amrap8
1-2-3-4....
G2OH
Front squat
Situps with press

@15 db