4 sets for quality:
back rack reverse lunge x 5-5-3-3 (per leg)
30 s rest
weighted ring pull up x 3-3-3-3
30 s rest
ring push up x 8-10
60 s rest

20 rounds for time
2 alternating DB devil's press 30/22,5
4 toes to bar
6 box jump over 60/50

A) Split jerk
3x2 (with 2s pause) @60-75% 1RM
6x1 continue building up

B) Handstand strength circuit
3 rounds for quality:
6-10 wall handstand plate steps
3 bunny hops to wall + 10s HS hold (the last rep)
Then,
4-5x 5-10m HSW / HSW piruette practise / zig zag HSW

3 Intervals, go every 12:00

AMRAP 3
30/22 (cal) Air bike
15 Power snatches @ see options
AMAP Toes-to-bars in the remaining time

AMRAP 3
30/22 (cal) Air bike
12 Power snatches @ see options
AMAP Chest-to-bar pull-ups in the remaining time

AMRAP 3
30/22 (cal) Air bike
9 Power snatches @ see options
AMAP Bar-facing burpees in the remaining time

– Once you peel yourself off the floor after the work intervals, get up on a BikeErg and pedal at an easy pace for the rest of the recovery interval. Do this after the final work interval as well.

Weight options.
Heavy → 15 @ 52.5/35kg, 12 @ 61/43kg, 9 @ 70/47.5kg
Moderate → 15 @ 43/30kg, 12 @ 52.5/35kg, 9 @ 61/43kg
Lighter → 15 @ 35/25kg, 12 @ 43/30kg, 9 @ 52.5/35kg
Lightest → 15 @ 30/20kg, 12 @ 35/25kg, 9 @ 43/30kg

Session overview. These 3-minute intervals will challenge both your aerobic and anaerobic capacity. The intent is to go HARD and then hope that you’ll recover enough in the next 9-minutes. Each effort is a row sprint into a big set of unbroken thrusters and then we see what you’ve got on the bar/burpees.
Adaptation. Improve your aerobic and movement capacity in a sports-specific context.
Session RPE/Feel. 9-10/10, each interval should feel like you might not make it and if you do you might not recover in time for the next one. PUSH yourself and see what happens.
Pace. Faster than you’d like BUT with purpose, you’ll need to hit those thrusters unbroken AND have some left to keep moving till the end of the interval.

LÄMMITTELY
2 kierrosta - 60s./liike
1. Kasakkakyykky boksilla kk
2. Monster walk
3. Selinmakuulla kepin vienti pään yli vastaotteella
4. Polviseisonnassa vk työntö ylös (katse poispäin vksta)
5. Pohjenousu etujalka penkillä kkt

LIIKKUVUUS/AVAILU
60s./puoli/
1. Kylki/lantion sivu boksilla
2. Couch stretch
3. Rintarangan ojennus boksilla
4. 90/90 rinta polvea kohti

VOIMA
4 x 5 sumomave
4 x 5/käsi yhden käden tuettu kulmasoutu

3 hang clean high pulls
3 hang muscle cleans
3 front squats, tempo 53X1
3 hang power cleans to front squats (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders
3 hang (squat) cleans

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 sec hold at bottom, explode up, 1 sec hold at top

HS Walk skill

10min EMOM
1.min HS walk 5-15m
2.min 20-50 DU

E2MOM 10
3 Back squat

AMRAP 40

Row 500m
0:30 Deadhang
50 Reverse Lunges
1:00 Plank Hold
Row 500m
1:30 Wallsit
50 Push-Ups

Pari lämppäsarjaa. Nousevat painot.