3-4×3@60%, fs-%, rest 2-3min

4 x läpi 30 sec työ - 30 sec lepo Jos iisipiisi 40 sec työ - 20 sec lepo
Nilkkojen kurkotus istuen - lavat irti lattiasta kokoajan
Pyyhkijät maaten Jalat suorana, pysäytys hieman ennen lattiaa, skaalaus jalat koukkuun.

Warm up
2 rounds
45 sec rentoa shuttle runia
5+5 lateral box step ups
5 dynamic squat strech
5 tempo back squat
10 tempo front rack step back lunges

Strenght
Tempo Back squat 3x5reps@50-55-60% of 1rm (31X1)
rest 2-3 min bwn set
Front Rack Step Back Lunges 3x10reps@30-40% of 1rm front squat
rest 2-3 min bwn set

Metcon (at 70-80% effort)
3 sets
1 min rennon reipasta shuttle runia
8-12 bear hug squats with sandbag or double kb front squats @16/24kg's
12-16 toes to bars
16-20 box jump overs 50/60cm
rest 1:1 bwn set

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

– 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 second hold at bottom, explode up, 1 second hold at top

4 sets:
Sets 1-2: 10 @55-70% 1RM Deadlift
Sets 3-4: 8

On 0:00 (every 2:00 x 5 sets)
-15/12 cal machine
-10 WB @9/6

Rest 2:00

On 12:00 (10 minute AMRAP)
-15/12 cal machine
-2 T2B
-2 Pull Up
-15/12 cal machine
-4 T2B
-4 Pull Up
-15/12 cal machine
-6 T2B
-6 Pull Up
…etc

Rest 2:00

On 24:00 (Every 3:00 x 4 sets)
-15/12 cal machine
-10 Double-hop burpees over the row

Back squat

3 x 3 @ 80+% (2 RIR), rest 3:00 b/t sets

– Do your first set @ or around 80%1RM back squat then build up over the remaining sets if moving well

Voima
E2MOM, 4 rds
Strict pull up 3-6

Metcon
PariWOD: For time. U go, I go.
Ergo 100cal
KB Push press 80
KB Goblet squat 60
Ring row 40
Burpee 20

Clean and jerk

10 x 1 @ 78+% go every 1:00-1:30

– First lift @ 78%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 78%(V)–>81%(V)–>84%(X)–>79%…)

Alternate B1/B2

B1. Strict press, rest 2:00 before B2
3 Sets of:
1 @ 88-96%1RM
– Rest 0:20-0:30 –
6 @ 76+%1RM*

B2. Strict pull up, rest 2:00 before B1
3 Sets of:
1 @ 88-96%1RM

– Rest 0:20-0:30 –
6 @ 76+%1RM*

Flow. 1 strict press @ 88-96%, rest 0:20-30, 6 strict press @ 76+%, rest 2:00, 1 strict pull up @ 88-96%, rest 0:20-30, 6 strict pull up @ 76+%, rest 2:00, etc until 3 sets of each complete