Henkilö A suorittaa ensin koko setin ja heti perään henkilö B.

10x7 m viivajuoksu
6 boxin ylitystä (askellus/hyppy)
10x7 m viivajuoksu
6 boxin yli hyppyä
10x7 m viivajuoksu
6 box over burpee (askellus tai hyppy)
10x7 m viivajuoksu
6 box over burpee hyppäämällä

TC 8 min

3-4 rounds for quality
400/300 Meter Row
15 Plate Ground to Overhead @20/15kg
10 total Plate Lunge & Twist

Tri-Set x 3 work sets

Single Leg Landmine RDL x 6-8 each.
Rest 45s.
Landmine Squat x 10-12.
Rest 45s.
Reverse Plank x 30s.
Rest 45s.

Warm up
500m
3x banded RKBS
5 push up
3 box jumps
3 wall walks

---

3 rounds for quality
20s. wall facing chair hold
10 shaping drill
20s. HS step to plate
10m seal walk

25min amrap:

• 30 kk-rinnalleveto & työntö
• 30 AbMat-istumaannousu
• 20 kk-etukyykky
• 20 kk-maastaveto suorin jaloin
• 10 kk-tempaus
• 10 tuplakuula-burpee-maastaveto

Kaikki liikkeet kahdella kuulalla(paitsi AbMat).
Kahvakuula: N 2x12kg / M 2x16kg

Warm Up
40 easy, 20s moderate and 10s fast. rest 20-30 sec and change machine
then some overall dynamic streching
Run, Row,Bike
then 2 sets
20 walking lunges without weights
10 band pull aparts
10 band pass throughs
10 scapula pull ups
5 burpee pull ups
:30 HS HOLD

Muscle Up Training
then practise this drill for 5-10 minutes as you like / need
https://www.youtube.com/watch?app=desktop&v=u5SR0wYa61c
2-3 times of 2-3 reps both ways, without plates and with plates. Focus on fast turn over

then few reps of banded bar muscle ups tai ihan ilman nauhoja

then start to prep for metcon

Metcon
3 rounds
7 min EMOM
Min 1: bike erg/air bike for 40 sec @easy/mod pace (10/8 calories)
Min 2: Bar Muscle Ups ( banded mu)x 2-4 reps of burpee bar mu x 2-4 reps
Min 1: bike erg/air bike for 40 sec @easy/mod pace (10/8 calories)
Min 4: Butterfly/Kipping c2b or pull ups x 6-8 reps
Min 5: bike erg/air bike for 40 sec @easy/mod pace (10/8 calories)
Min 6: Single arm devils press x 6 reps @15/22.5kg
Min 7: Rest 1:00

Weightlifting
3 sets
Power clean + push press + squat clean + split jerk @35-50%
3 sets
power clean + split jerk + squat clean + split jerk @50-60%
3 sets
6-8 Front Squat @50-60% of 1rm clean
rest 1-2 min bwn sets

Midbody work
2 rounds

1:00 Plank Hold
20 DeadBugs
30 Alt Leg V-Ups
rest 2 min

Cool down
2-3 min light cardio
1+1 min calf strech against rig
1+1 min achilles strech againts rig
2+2 min banded bully strech
2+2 min leg across body strech

A) Clean & jerk

Build up to a heavy single clean & jerk.

Then:
3 x 1 @ 90-95%

B) Hang power cleans

Climb up to a heavy set of 2 hang power clean in 10 minutes.
Sarjojen jälkeen vielä 3 x 2, -5-15kg

C) Push press 4 x 3 @ 83-88%. Lepo 90-120s sarjojen välillä. Tällä rakennetaan vahvaa pohjaa hartioiden ylöstyöntäville liikkeille. Ohjelman myötä toistot tippuvat 6, 5, 4 ja 3. Pidä huoli kuitenkin, että luot pohjan isoilla sarjoilla.

D) Hatch squats

Back squats:
8 @ 65%
8 @ 75%
2x8 @ 80%

Front squats:
5 @ 60%
5 @ 65%
2 x 5 @70%

7min AMRAP
7 Swings 32kg/24kg
6 Burpee box jump overs 24”/20”
5m Handstand walk

*Rest 3min and repeat

Standing Banded Abs: 3 x 10. Rest 60s.
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Banded Y-T-A-T: 3 x 8. Rest 60s
+
- Scorpion Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)